Sarcopenia is the gradual loss of muscle mass, strength, and function.
It is common, but it’s often overlooked. It’s especially common in those with osteoporosis.
There has also been a surge in those taking GLP-1s for weight loss or diabetes management. It is a condition that can impact your mobility, independence, and overall health.
The good news? Recognizing it early and taking action can make a big difference. Here are some of the signs that might mean that you might have sarcopenia:
If rising from a chair or sofa feels more difficult than it used to, your quadriceps (front thigh muscles) may be losing strength. Struggling with this everyday movement is one of the earliest and most common signs of sarcopenia. You might notice it takes more effort or requires several attempts.
Do you notice yourself walking more slowly than before, or feeling fatigued after short distances? A slower gait can indicate decreased lower-body strength and power, both of which are affected by sarcopenia. If you feel like you have two feet on the ground for most of your walking cycle, then your speed has probably decreased.
Feeling winded or needing to hold onto a railing? Stair climbing relies heavily on your glutes and quadriceps. Weakness in these muscles is a hallmark of sarcopenia.
If you find yourself pushing off your arms to get out of a chair, it’s a sign that your leg muscles aren’t supporting your weight as well as they should. This often leads to over-reliance on upper-body strength and can increase risk of imbalance.
Sarcopenia doesn’t just affect muscle size. It can also impact how well your body controls movement. Wobbly ankles, frequent loss of balance, or frequent falls are red flags.
Grip Strength is a measure that is always associated with mortality, but can also alert you about sarcopenia. If you are noticing it is difficult to pull open a door, carry groceries, or find yourself dropping things, you may have sarcopenia.
Noticeable shrinking of the thighs, arms, or glutes can be a sign of sarcopenia, especially when paired with weakness or reduced stamina.
Muscle isn’t just for movement. It’s metabolically active, meaning it helps your body regulate energy, blood sugar, and overall health. When muscle mass declines, you may notice:
Sarcopenia doesn’t just affect strength, it can impact your metabolism, heart health, and overall quality of life. It is for these reasons that avoiding sarcopenia, or addressing it if you already have it, should be a high priority.
Sarcopenia isn’t an inevitable part of aging. With targeted resistance training, especially for the quadriceps and glutes, strength and function can be improved at nearly every age.
Ready to take the next step? Read my next blog, Top Five Exercises for Leg Strength and Longevity.
Fight muscle-loss now. Call (203) 284-2888 to schedule a physical therapy evaluation.
This content is for educational purposes only and is meant to provide general information. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions or concerns about your health. In case of a medical emergency, contact your doctor or call 911 right away.