Have you heard about sarcopenia? No? I am not surprised. Nevertheless, it is the condition that you might not know you have as it affects pretty much everyone.
We all know about osteoporosis which is the process of bone loss as we age. But we rarely hear that there is a similar process of muscle loss happening as we grow older and that the two are closely linked together.
What is sarcopenia
Sarcopenia is not a disease but rather refers specifically to the universal, involuntary decline in lean body mass that occurs with age, primarily due to the loss of skeletal muscle. Sarcopenia has important consequences. The loss of lean body mass reduces function, and loss of approximately 40% of lean body mass is fatal. Sarcopenia is distinct from wasting—involuntary weight loss due to inadequate food intake.(Ref)
Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability in older people. This is because sarcopenia increases the risks of falls and vulnerability to injury and, consequently, can lead to functional dependence and disability. (Ref)
A decrease in muscle mass can also lead to:
- loss of strength
- increased risk of falls and vulnerability to injury
- progressive increase in fat mass
- insulin resistance
- joint stiffness
- decrease in bone density
All these changes have probable implications for several conditions, including type 2 diabetes, obesity, heart disease, and osteoporosis.
What causes sarcopenia
Well, we don’t know for sure but researchers have proposed some mechanisms like changes in muscle cell numbers and organisation, biochemical and metabolic changes, reduction in muscle protein synthesis that might be contributing to the condition. In addition, hormones, nutrition and physical activity may be responsible for the development and worsening of sarcopenia.
The most interesting of all those factors for me is physical activity. Not only for the obvious reason that I am a yoga teacher but because physical activity is one of the areas which we can relatively easily make changes in.
Yoga and strength training
A 2021 study showed that doing yoga (among other types of physical activity) has a positive impact on both muscle strength and muscle mass. The researchers showed that at least two muscle-strengthening workouts per week are required to prevent muscle loss. In addition, increasing our physical activity with even just ten minutes can lead to positive effects. (Ref, Ref)
Another study from 2022 found that yoga exercise for 16 sessions effectively increased muscle strength in older people by 12.5%. Yoga exercise training can be used as an option in muscle strength training to improve muscle strength and maintain the ability to carry out daily activities, the scientists concluded. (Ref)
These results confirm findings from previous studies. (2018; 2011; 2008; 2004)
Ashtanga yoga
Ashtanga is a style of yoga which is well known for its strength building sequences. They are physically demanding, flowing and linked to the breath.
In Ashtanga we do Sun Salutations and spend some time inverted. We use our arms and legs a lot and challenge our core. It is a practice that easily reveals our strengths and weaknesses and shows us where we need to focus in order to grow.
As it is a set sequence of poses, Ashtanga yoga is ideal to learn and do regularly on your own.
If you are interested to include some yoga strength training in your week, I teach Ashtanga yoga 1-2-1.
Related articles:
7 tips to establish your regular yoga practice
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