The Proof with Simon Hill
Fighting off muscle loss as we age | Justin Keogh
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Sarcopenia impacts muscle mass and strength in aging adults.
- Balancing exercises reduce fall risks and improve stability.
- Emphasize resistance training for muscle strength and function maintenance.
- Exercise snacking can be a convenient method for strength improvement.
- Alternative modalities like yoga and aquatic exercises benefit older adults' functionality.
Deep dives
The Impact of Psychopenia on Aging
Psychopenia, a disease characterized by muscle mass, strength, and function loss, affects a large percentage of older adults. The decline in muscle mass and strength typically starts to become noticeable in the 50s and 60s, and the rate of decline can significantly impact the quality of life in later years. Lower limb strength and balance are crucial factors that underpin the loss of function and dependence associated with aging. It is important for individuals to focus on maintaining or improving muscle strength, physical performance, and overall function as they age to preserve independence and quality of life.
Risk Factors and Prevalence of Psychopenia
Psychopenia can be influenced by various factors including age, hospitalization, lifestyle, biomarkers, and health status. Prevalence rates can vary depending on the definitions and diagnostic criteria used, but estimates range from 11% to 22% for older adults. Females may have a higher risk of developing osteosarcopenia, which is sarcopenia with osteoporosis. Overall, psychopenia is a significant concern, especially as the aging population continues to grow.
Mechanisms of Muscle Loss and Impaired Function
Multiple factors contribute to the decline in muscle mass and function with aging. Changes in the central nervous system, peripheral nerves, muscle tissue, and coordination of muscle activity all play a role. Muscle fibers, particularly type 2 fibers, tend to be affected, resulting in reduced force generation and slower contraction velocity. Muscle strength and power are crucial for maintaining functional abilities, and targeting both force and velocity in exercise prescription can help preserve muscle function in older adults.
Exercise Prescription for Maintaining Strength and Power
Exercise prescription for older adults should focus on both strength and power training. Resistance exercises using explosive movements or intent to move weights quickly can improve power. Incorporating resistance bands or chains into exercises can also help maintain or improve velocity. Balancing exercises should be combined with resistance training to improve stability and reduce the risk of falls. Power-focused training programs, such as those used in athlete performance training, can be adapted to older adults to enhance strength, power, and functional abilities.
Resistance Training Options
When it comes to resistance training options, there are a few strategies to consider. One option is to design programs that match the specific barriers individuals may have, such as lack of access to a personal trainer or experience. Another approach is to incorporate higher intensity, lower volume training for those who are already active but short on time. Additionally, the concept of exercise snacking involves performing resistance or balance exercises throughout the day, such as calf raises or sit-to-stands, in small increments. This approach can be useful for individuals who face time and cost constraints or have sedentary jobs. Telehealth exercise classes have also emerged as a promising option, enabling supervised training sessions and offering guidance through video instruction.
The Gold Standard Training Program
For those who can adhere to a more traditional resistance training program, focusing on two to three sets of exercises targeting major movement patterns is key. This includes upper body pulls and presses, squat patterns, lunges, and deadlift patterns. Progressive overload, increasing the load or reps over time, is important to stimulate muscle growth and strength gains. Training intensity should progress from higher repetitions in reserve with controlled tempos for beginners to up to two seconds in each phase, leading to a slightly higher training intensity for more experienced individuals. The goal is to achieve a challenging workout while maintaining proper technique and considering individual capabilities.
Exercise Snacking and Functionality
Exercise snacking, which involves accumulating short bouts of resistance or balance exercises throughout the day, can be a viable option for maintaining functionality, especially for older adults with limited access to a gym. Performing exercises like calf raises or sit-to-stands during daily activities, such as in the kitchen or when getting out of a chair, can contribute to overall strength and balance improvement. Exercise snacking provides a more flexible approach, fitting into individuals' schedules and overcoming barriers related to time and cost. Incorporating these exercises in telehealth classes or under supervised instruction can enhance safety and effectiveness.
The importance of resistance training for older adults
Resistance training is crucial for older adults in maintaining muscle strength, function, and preventing sarcopenia. Observational data suggests that resistance training has mortality benefits and reduces the risk of falls. It is crucial to prioritize resistance training over other forms of exercise, such as cardio, to maximize the maintenance of muscle mass and function. Resistance training should include progressive overload and can be supplemented with balance training to improve stability.
The potential benefits of alternative exercise modalities
Alternative exercise modalities like yoga and pilates can be effective in improving function, pain, and strength, especially for conditions like chronic low back pain. These modalities can act as a form of progressive resistance training, particularly for less active older adults. Aquatic exercises, such as swimming, can increase upper body and lower body strength, while also providing low impact and being beneficial for balance. Cycling and other forms of aerobic exercise can also contribute to functional improvements, as well as cardio metabolic effects. Modification and progressions in these modalities are important to ensure safe and effective participation for older adults.
Episode #301. Have you started preparing your body for your older years? Or are you already in your older years, wondering how you can best protect yourself from falls and maintain strength and function? Join me as I sit down with Associate Professor Justin Keogh to learn about what sarcopenia is and how you can prevent it.
You’ll learn who is at risk for sarcopenia, when to take action to prevent it, and how to move forward if you are facing it already. Dr Keogh identifies the two most important factors for staying strong and mobile, the gold-standard training protocol you should aim for, and other ways you can get the most bang for your buck with exercise.
Specifically, we discuss:
- Intro (00:00)
- Understanding Sarcopenia: An Overview and Early Signs (01:29)
- Key Risk Factors and Predictors of Longevity in Sarcopenia (13:15)
- Muscle Function in Aging: From Centenarians to Muscle Mass Loss (19:18)
- The Role of Physical Activity in Managing Sarcopenia: Exercise Myths and Facts (25:03)
- Sarcopenia Across the Lifespan: Gender Differences, Disease Classification, and Causes (35:28)
- Understanding Muscle Decline with Age: Mechanisms and Muscle Cell Types (43:29) Training for Strength and Longevity: Power Training, Resistance Workouts, and Aerobic Exercises (50:09)
- Innovative Training Methods: Exercise Snacking, Progressive Loading, and Reducing Muscle Soreness (1:18:51)
- Optimising Muscle Health: Weekly Training Protocols and Body Adaptation to Exercise (1:39:32)
- Hormones, Supplements, and Lifestyle Strategies for Sarcopenia Management (1:48:20)
- Addressing Sarcopenia: Gender Differences, Causes, and Weight Management (1:53:36)
- Debunking Myths and Shaping Future Guidelines for Sarcopenia Prevention (2:10:45)
- Outro: The Path Forward in Sarcopenia Research and Awareness (2:14:50)
Learn more about Associate Professor Justin Keogh on his Bond University profile, read his publications on ResearchGate, and connect with him on Twitter/X.
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