Part 1: What It Is — And Why It Matter
As we age, it’s normal to slow down a little — but if getting out of a chair or climbing stairs feels harder than it used to, it might be more than just “getting older.” You could be facing a condition called sarcopenia — a progressive loss of muscle mass, strength, and function that affects millions worldwide, often without being diagnosed.
What is Sarcopenia?
Sarcopenia is the medical term for age-related muscle degeneration. While we naturally begin to lose muscle after age 30, sarcopenia speeds up that process to the point where it affects daily movement, strength, and independence.
It’s not just about being unfit or inactive. Even people who walk regularly or eat well can develop sarcopenia if they’re not doing the right type of exercise or getting enough protein and other key nutrients.
Why It Matters
Muscles are involved in much more than just movement. They play a vital role in metabolism, blood sugar control, bone support, immunity, and even brain health. When we lose muscle, it can lead to:
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Poor balance and a higher risk of falls
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Slower recovery after illness or injury
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Unexplained weight loss
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Increased risk of chronic illnesses like type 2 diabetes and osteoporosis
Sarcopenia is also strongly linked with frailty in older adults. Yet many people don’t notice the symptoms until they’ve already lost a significant amount of muscle.
Early Warning Signs
Sarcopenia develops gradually, but there are warning signs you can watch for:
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Weak grip strength – Difficulty opening jars or holding heavy objects
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Trouble standing or climbing stairs – Needing extra effort to rise from chairs
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Slower walking speed – Feeling slower or less steady on your feet
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Unexplained weight loss – Particularly if it’s muscle, not fat
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Low energy and fatigue – Everyday tasks becoming more tiring
If these sound familiar, it’s worth speaking to a healthcare professional.
How It’s Diagnosed
Doctors may assess your muscle strength with a handgrip test or a sit-to-stand exercise. Walking speed is another key indicator. In some cases, they may use body composition scans to measure your muscle mass. Early diagnosis is important — the sooner it’s picked up, the better the outcome.
What’s Next
In the next part of our series, we’ll cover practical and proven ways to slow or even reverse sarcopenia, including:
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How resistance training helps — and how to get started safely, even in your 70s or 80s
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What to eat to protect your muscles — from protein to vitamin D
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Supplements that may help
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Small daily habits that make a big difference
You don’t have to accept weakness and frailty as part of ageing. With the right actions, you can stay strong, independent, and active well into your later years. PRIME
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