Indeed, many people have elderly individuals at home, or they themselves may be aging, noticing a decline in muscle strength and a sense of frailty. This is a concerning condition as it is often accompanied by balance issues or falls, which can lead to numerous complications. How can we address this situation, and is there a scientific term for it?
Dr. Iman Al-Marakebi, Professor of Neurology and Psychiatry at the Faculty of Medicine, Ain Shams University, and a specialist in the Multiple Sclerosis Unit at Al-Demerdash Hospital, provides an answer.
She explains:
"Loss of muscle mass and skeletal strength due to aging is a phenomenon known as sarcopenia, a biological condition that manifests as humans grow older."
Sarcopenia: More Frightening than Osteoporosis
Dr. Iman Al-Marakebi
Dr. Al-Marakebi adds:
"Sarcopenia is more alarming than osteoporosis! With osteoporosis, you simply need to be cautious to avoid falls. However, sarcopenia not only affects quality of life but also leads to elevated blood sugar levels due to insufficient muscle mass."
- How to Mitigate the Risks of Sarcopenia
Dr. Al-Marakebi emphasizes:
1. *Avoid Prolonged Rest*
If an elderly person is hospitalized, do not encourage excessive rest or prolonged lying down. A week of bed rest can result in a loss of at least 5% of muscle mass!
2. *Stay Active*
- Avoid lying down if you can sit.
- Develop the ability to stand instead of sitting for extended periods.
- Perform daily tasks independently. Elderly individuals who rely heavily on assistants tend to lose muscle mass more quickly.
Do All Muscles Deteriorate at the Same Rate?
Dr. Al-Marakebi explains:
"The fastest muscle loss occurs in the leg muscles. When a person sits or lies down, their legs remain immobile, which weakens their leg muscles. Therefore, it is crucial to engage in activities like climbing stairs, light jogging, or cycling. These exercises are excellent for increasing muscle mass. Interestingly, 50% of a person's bones and 50% of their muscles are located in the legs."
Tips for a Better Quality of Life in Old Age
"Move to preserve your muscles!" Dr. Al-Marakebi advises.
- Aging starts from the feet upward!
- Keep your legs active and strong.
- Walk for at least 30-40 minutes daily (even intermittently) to ensure your legs receive adequate exercise and maintain muscle health.
Why the Focus on the Legs?
Dr. Al-Marakebi explains:
- The largest and strongest joints and bones in the human body are in the legs.
- *70% of human activity and energy expenditure involve the legs.*
- The legs are the center of the body's movement.
- Together, the legs contain:
- 50% of the body’s nerves.
- 50% of the blood vessels.
- 50% of the body’s blood flow.
"Aging begins in the legs and progresses upward," she says.
Dr. Al-Marakebi concludes: "Remember, it’s never too late to start exercising your legs, even after the age of 70 or 80."
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