Over the years, muscle mass in the body generally decreases, and strength and performance decline. This process begins earlier than expected. Sarcopenia - defined as age-related muscle loss - can begin as early as age 35. From the age of 40, adults lose up to 8% of their muscle mass every 10 years. If nothing is done, about 30 to 50 percent of muscle mass is gradually lost by the age of 80.

‍

With the mass comes loss of performance, independence and quality of life. Everyday activities such as walking, cleaning, shopping, and even dressing become impossible. In older people with moderate to severe sarcopenia, disability is 1.5 to 4.6 times higher than in people with normal muscle mass. Weak muscles also make it difficult to maintain balance when moving or even standing still. The ability to recover from surgery or injury is also impaired.

‍

Loss of muscle strength and mass is not the only factor contributing to age-related decline in function and mobility. Mitochondria - the energy-producing “power plants” in cells - decrease in number and efficiency. The nerve signaling system that recruits muscle fibers for tasks, i.e. weakens with age and lack of use.

‍

While it's tempting to attribute all of these changes to the aging process alone, muscle disuse plays a bigger role than many people realize. Studies suggest that strength and resistance training can help reverse these effects and restore muscle function.

‍

It is possible to build muscle well into old age, so every opportunity to exercise should be taken.

‍

Sarcopenia can also be slowed by good nutrition. As we age, the body becomes less efficient at using protein, even though it needs more of it. Proteins are essential building blocks for muscle tissue, and older people should consume more of them. A daily protein intake of 1.0-1.2 grams per kilogram of body weight is recommended.