What Causes Muscle Weakness in the Elderly and How to Prevent It |

Senior,Couple,Exercise,Together,At,Home,Health,Care,With,Dumbbells

Muscle weakness affects approximately 10% of U.S. adults over age 50–and up to 50% of those over 80. It’s a primary symptom of sarcopenia, a condition that can dramatically affect your mobility and independence.

But what leads to this disease, and how can senior citizens build muscle? Keep reading for insights and practical tips from scientist, inventor, and author, Dr. John Jaquish.

What causes muscle weakness in the elderly?

For seniors, muscle weakness is typically caused by sarcopenia, a type of muscular atrophy. While once considered an inevitable part of the aging process, experts now agree it stems from a mix of biological and lifestyle factors.

Biological factors

Starting at age 40, muscle mass naturally declines by roughly 3-8% per decade. It accelerates after age 60, leading to reduced strength and mobility.

To make matters worse, the body undergoes hormonal changes with age–namely, dwindling levels of testosterone and growth hormone, which are both vital for muscle maintenance. This can make it increasingly difficult to build and retain strength.

Another biological factor is decreasing numbers and functioning of mitochondria, which are tiny structures within cells that generate energy. Smaller numbers and decreased functionality of mitochondria hinder their ability to generate energy through aerobic respiration, a process that creates an essential energy molecule known as adenosine triphosphate (ATP).

Lower ATP levels then lead to increased oxidative stress–potentially damaging cells and resulting in muscle weakness and fatigue.

Lifestyle factors

According to Dr. Jaquish, an even bigger factor than these biological mechanisms is living a sedentary lifestyle. Studies show seniors exercise less than their younger counterparts, triggering atrophy of the muscles.

Managing a chronic condition such as diabetes, arthritis, or cardiovascular disease can further reduce your mobility and activity level, exacerbating muscle atrophy.

Poor dietary habits add even more fuel to the fire. As you age, your body gets less efficient at processing protein–a critical nutrient for muscle repair and growth.

Consequences of sarcopenia

Muscle weakness isn’t just about loss of strength. It can have far-reaching consequences, potentially costing you your independence.

Impact on mobility

Perhaps the most evident consequence of muscle weakness is reduced mobility. As your muscles lose strength, you may start having trouble with simple tasks like:

Walking
Climbing stairs
Carrying groceries

Reduced mobility can cause you to lead to an increasingly sedentary lifestyle, which in turn creates a vicious cycle of worsening muscle loss–and puts you at higher risk of falls and injuries.

Impact on mental health

Struggling to carry out everyday tasks–and needing to ask for help–can negatively impact your mental health. You may have feelings of frustration or notice symptoms of depression.

Impact on other aspects of health

Researchers have also linked muscle weakness to other chronic conditions, including:

Osteoporosis: This condition is characterized by fragile, brittle bones. Muscle and bone health are closely linked, and this diagnosis can cause more mobility problems and, potentially, a shorter lifespan.
Insulin resistance: As you lose muscle mass, your body loses its ability to process glucose (sugar) efficiently, because muscles play a vital role in managing blood sugar levels by storing and releasing glycogen. As a result, you may experience higher sugar levels in the blood, an increased risk of insulin resistance, and even type 2 diabetes.

How can senior citizens build muscle?

“Contrary to what is widely believed, seniors don’t have to lose muscle as they age,” Dr. Jaquish says. Here are his top tips for fighting sarcopenia.

Strength-training

According to Dr. Jaquish, strength-training is the best exercise to prevent and even reverse muscle loss. But he cautions against popular free-weight workouts and plate-loaded machines at the gym.

In his book, Weight Lifting Is a Waste of Time: So Is Cardio, and There’s a Better Way to Have the Body You Want, Dr. Jaquish argues that these methods often put unnecessary pressure on your joints and expose you to increased risk of injury–especially if you’re a senior.

Instead, he recommends variable resistance training–using resistance bands. These bands give you a consistent level of tension, stimulating muscle growth, more safely.

Variable resistance training also optimizes your hormones for muscle growth. Research confirms this type of workout can boost the production of anabolic hormones like testosterone and growth hormone–even if your body’s supply is already decreasing with age.

Unlike aerobic exercises, which mainly boost cardiovascular wellness, strength training specifically targets muscle growth and maintenance–making it the preferred workout for seniors.

To get started, you can buy a set of resistance bands and find how-to’s online. If you’re new to strength training, you’ll want to start slowly. But with discipline, you’ll find yourself overcoming muscle weakness in no time.

Nutritious, high-protein foods

Nutrition is also a critical component of building strength for seniors. Protein, in particular, is vital for muscle repair and growth in people of all ages. But as you age, you’ll likely need to increase your intake.

So, along with your strength-training regimen, make sure to include plenty of high-quality protein sources in your diet, such as:

Lean meats, including chicken and turkey
Fish, especially fatty varieties like salmon
Eggs
Dairy products, such as plain, unsweetened yogurt
Legumes, including beans and lentils

These foods and a few additional vegetables also provide other muscle-building nutrients, including:

Vitamin D (egg yolks, beef liver, mushrooms): Essential for muscle strength, contraction, regeneration, and growth, and promotes healthy mitochondrial function
Calcium (dairy and plant-based milks): Supports muscle contraction and health, efficient nerve impulses to muscles, and bone strength
Omega-3 fatty acids (salmon and tuna): Promotes protein synthesis, reduces protein breakdown, and improves mitochondrial function in muscle cells while reducing inflammation and soreness after exercise

If you find it challenging to get enough of the above nutrients through diet alone, consider supplementation. But always consult your healthcare provider first to discuss any potential interactions if you’re taking medication.

Muscle weakness and loss aren’t inevitable with age. By incorporating the right kinds of strength-training workouts into your routine and adopting a high-protein, nutrient-dense diet, seniors can build strength and maintain their independence well into their later years.

References:

Multidisciplinary approach to sarcopenia: a narrative review.

Sarcopenia in older adults – PMC

The Current Understanding of Sarcopenia – PMC

Muscle tissue changes with aging – PMC

The roles of sex hormones in the pathophysiology of age‐related sarcopenia and frailty – PMC

Role of hormones in sarcopenia – ScienceDirect

2020 Profile of Older Americans

Sarcopenia: Aging-Related Loss of Muscle Mass and Function – PMC

Muscle weakness in the elderly: role of sarcopenia, dynapenia, and possibilities for rehabilitation | European Review of Aging and Physical Activity

Effects of Exercise and Aging on Skeletal Muscle – PMC

Sarcopenia: investigation of metabolic changes and its associated mechanisms | Skeletal Muscle