Building Stronger Muscles: Exercise Solutions for Preventing Sarcopenia

Understanding Sarcopenia and How to Prevent Muscle Loss

As we age, our bodies undergo natural changes. One significant change is sarcopenia – the gradual loss of muscle mass and strength. While this is a normal part of ageing, it can severely affect mobility, independence, and overall quality of life. At White House Clinic, we believe understanding and addressing sarcopenia is essential for maintaining a healthy and active lifestyle.

What is Sarcopenia?

Sarcopenia involves a decline in muscle fibres, leading to reduced strength and function. The condition can cause difficulties with everyday activities, increase the risk of falls, and slow recovery from illness or injury.

Common Symptoms of Sarcopenia:

• Muscle weakness
• Difficulty walking or climbing stairs
• Reduced grip strength
• Decreased stamina and increased fatigue

Causes of Sarcopenia

Several factors contribute to sarcopenia, including:

• ‍Age: The most significant risk factor.
• ‍Physical Inactivity: A sedentary lifestyle accelerates muscle loss.
• ‍Poor Nutrition: Inadequate protein intake hinders muscle repair and growth.
• ‍Chronic Diseases: Conditions like diabetes, arthritis, and cancer can cause muscle wasting.
• ‍Medications: Certain medications may contribute to muscle loss.

How to Prevent and Manage Sarcopenia

Although sarcopenia cannot be entirely prevented, its progression can be slowed with these strategies:

1. Regular Exercise: Strength training is essential for building and maintaining muscle mass. Our physiotherapists design personalised programmes tailored to your needs.

2. Proper Nutrition: A protein-rich diet supports muscle repair and growth. Include foods such as lean meats, eggs, beans, and dairy.

3. Stay Active: Participate in regular aerobic exercises like walking, swimming, or cycling.

4. Falls Prevention: Include balance exercises, such as yoga or tai chi, to reduce fall risk.

5. Regular Health Check-ups: Routine evaluations can help detect early signs of sarcopenia and monitor muscle health.

The Role of Physiotherapy in Managing Sarcopenia

At White House Clinic, our expert physiotherapists create personalised treatment plans to address muscle weakness and improve function.

Our Services Include:

• ‍Strength Training Exercises: Tailored routines to rebuild muscle mass.
• ‍Balance and Mobility Training: Exercises to enhance stability and reduce falls.
• ‍Gait Analysis and Correction: Improving walking patterns.
• ‍Pain Management: Techniques to relieve discomfort and support mobility.
• ‍Education and Support: Guidance on maintaining an active, healthy lifestyle.

 Why Choose White House Clinic?

• ‍Expertise: Our experienced physiotherapists specialise in age-related conditions.
• ‍Personalised Care: Tailored programmes suited to your needs.
• ‍Comprehensive Support: From assessment to treatment, we provide end-to-end care.

Book Your Assessment Today

Take control of your muscle health. Contact White House Clinic to schedule a comprehensive assessment and begin your journey to stronger muscles and better mobility.