Understanding Sarcopenia and the Role of Resistance Exercise
Sarcopenia is a progressive skeletal muscle disorder characterised by the loss of muscle mass and strength, leading to adverse health outcomes such as increased risk of falls, frailty, and diminished quality of life. It is particularly prevalent among older adults. The European Working Group on Sarcopenia in Older People (EWGSOP2) has emphasised the importance of early identification and intervention to mitigate its effects.
Resistance Exercise: A Primary Intervention
Resistance exercise (RE) is currently recommended as the first-line treatment for counteracting the deleterious consequences of sarcopenia in older adults. RE involves exercises that require muscles to work against an external resistance, such as weights, resistance bands, or body weight. It has been shown to improve muscle strength, mass, and physical performance in older adults.
Key Principles for Effective Resistance Exercise Prescription
To maximize the benefits of RE for individuals with sarcopenia, the following principles should be considered:
Specificity: Exercises should target the specific muscle groups affected by sarcopenia, particularly those involved in daily activities like walking and standing.
Overload: The exercise program should challenge the muscles beyond their usual activity level to stimulate growth and strength gains.
Progression: The intensity and volume of exercises should gradually increase over time to continue promoting muscle adaptation.
Recommended Resistance Exercise Program for Older Adults with Sarcopenia
A practical RE program for older adults with sarcopenia may include:
Frequency: Two sessions per week.
Exercise Selection: A combination of upper- and lower-body exercises, such as squats, leg presses, chest presses, and seated rows.
Intensity: Exercises performed at 40–60% of one-repetition maximum (1RM), progressing to 70–85% 1RM, or using a perceived exertion scale starting at moderate effort and increasing to high effort.
Volume: 1–3 sets of 6–12 repetitions per exercise.
Rest Periods: 60–120 seconds between sets and at least 48 hours between sessions.
Implementing Resistance Exercise in Clinical Practice
Despite the evidence supporting RE, it is not routinely offered to patients with sarcopenia. Clinicians and exercise practitioners should be trained to design and deliver individualized RE programs, taking into account each patient's capabilities and preferences. Monitoring progress and adjusting the program accordingly can enhance adherence and outcomes.
Conclusion
Resistance exercise is a safe and effective intervention for managing sarcopenia in older adults. By adhering to the principles of specificity, overload, and progression, and tailoring programs to individual needs, healthcare providers can significantly improve muscle strength, function, and overall quality of life for those affected by this condition.
For a more comprehensive understanding, refer to the full article: Resistance exercise as a treatment for sarcopenia: prescription and delivery.
