Age-related mobility limitations are a fact of life for many older adults. Studies have shown that about 30% of adults over age 70 have trouble with walking, getting up out of a chair, or climbing stairs. In addition to making everyday tasks difficult, mobility limitations are also linked to higher rates of falls, chronic disease, nursing home admission, and mortality.
A big culprit for losing our physical abilities as we grow older is the age-related loss of muscle mass and strength, which is called sarcopenia. Typically, muscle mass and strength increases steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.
What is Sarcopenia?
Derived from the Greek root words sarx (flesh) and penia (loss), sarcopenia is defined as a decline in muscle mass, strength, and function. Sarcopenia has been connected to weakness; fatigue; lower energy levels; and difficulty standing, walking, and climbing stairs. Poor nutrition and lack of exercise can increase the odds of developing it.
Such average decline of strength and power with aging can be substantially slowed down by maintaining an active lifestyle. While there is no way to fully “stop the clock,” it’s possible for many older adults to increase muscle strength with exercise, which can help maintain mobility and independence into later life.
NIA scientist Eric Shiroma, Sc.D., has studied the science of exercise for years and he said, “As we get older, there are inevitable functional and biological limitations that can cap exercise endurance, maximum strength, and fitness but some of these limitations can be slowed down through an active lifestyle that includes strength training.
By studying people’s limits and variability, researchers aim to provide older adults with evidence-based advice on how regularly moving and challenging their muscles may help increase their years of optimal health.
If you or a family member is feeling general weakness, talk with a doctor. It could be related to sarcopenia or another medical condition.
