Sarcopenia is the gradual loss of muscle mass and strength that accompanies ageing. The condition increases the risk of falls, makes everyday movements more difficult and can significantly reduce quality of life – but it can be prevented and slowed with the right exercise and diet.
What is sarcopenia?
Sarcopenia comes from the Greek words sarx (flesh) and penia (loss) and describes the age-related loss of skeletal muscle mass and strength. The process begins as early as the third or fourth decade of life but accelerates markedly after 60, and is most common in people over 70.
Sarcopenia is not merely a natural consequence of ageing. It is a medical condition that can be diagnosed, treated and in many cases slowed. Early recognition of the symptoms is crucial to implementing the right interventions [1].
How common is sarcopenia?
Sarcopenia is one of the most prevalent conditions in older adults:
- Up to 5–10 % of all people over 60 meet the criteria for sarcopenia
- The prevalence rises to 30 % or more in people over 80
- Sarcopenia contributes to increased fall risk, longer hospital stays and higher mortality during acute illness [2]
Symptoms of sarcopenia
Symptoms can be subtle in the early stages and are easily confused with ordinary tiredness or ageing. Common signs include:
- Reduced muscle strength – difficulty getting up from a chair, carrying shopping bags or climbing stairs
- Loss of muscle mass – visible reduction in muscle volume, especially in the arms and legs
- Poorer balance – increased instability and fall risk
- Fatigue and reduced endurance – becoming tired quickly during physical activity
- Slower walking pace – shorter, slower steps
- Difficulty with everyday movements – bending down, lifting objects or getting dressed
Symptoms typically worsen gradually and may go unnoticed for a long time.
Causes of sarcopenia
Sarcopenia is multifactorial – several factors work together:
- Ageing The most important factor. The body loses up to 3–8 % of muscle mass per decade after age 30, and the rate accelerates after 60 [1].
- Physical inactivity Muscles that are not used shrink. Prolonged bed rest, limited mobility or a sedentary lifestyle dramatically accelerates muscle loss.
- Insufficient protein intake Older adults have higher protein requirements than younger people – approximately 1.0–1.2 grams per kilogram of body weight per day – yet many older people eat too little protein, impairing muscle synthesis [2].
- Hormonal changes Declining levels of testosterone, oestrogen and growth hormone with age reduce muscle protein synthesis.
- Chronic diseases Conditions such as Parkinson’s disease, COPD, diabetes and dementia increase the risk of sarcopenia through inflammation, reduced mobility and impaired nutritional absorption.
- Chronic inflammation Low-grade chronic inflammation – common in ageing and disease – actively breaks down muscle tissue.
Diagnosis of sarcopenia
Sarcopenia is diagnosed based on three components:
- Reduced muscle strength – typically measured with a handgrip dynamometer
- Decreased muscle mass – measured by DEXA scan or bioimpedance analysis
- Impaired physical function – assessed with a walking speed test or the Short Physical Performance Battery (SPPB)
Contact your GP if you notice significant weakness, balance problems or unexplained weight loss.
Treatment and prevention
Strength training The most effective way to slow and counteract sarcopenia. Progressive resistance training two to three times per week stimulates muscle protein synthesis and improves both strength and function – even in people over 80. Exercises targeting large muscle groups, such as squats, leg presses and push exercises, are particularly effective [3].
Balance exercises Complement strength training with balance exercises – such as Tai Chi – to reduce the risk of falls. Learn more about preventing fall accidents.
Protein and diet Distribute protein intake evenly across meals – at least 25–30 grams of protein per meal to maximise muscle protein synthesis. Protein-rich foods include eggs, fish, chicken, legumes and dairy. Vitamin D deficiency is common in older adults and should be checked, as it affects muscle strength.
Treat underlying conditions Regular follow-up and good control of chronic diseases reduces the inflammation and inactivity that drive muscle loss.
Sarcopenia and fall risk
Sarcopenia is one of the strongest risk factors for falls in older adults. The loss of muscle mass and impaired balance make it harder to react quickly and stay upright when losing balance. According to the WHO, fall accidents account for a significant proportion of injury-related deaths in older adults worldwide.
Sensorem’s personal alarm features GPS, medication reminders and automatic fall detection – particularly useful for people at risk of falls
Sensorem’s personal alarm for the elderly is a technical aid specifically developed for people with a heightened risk of falling. The alarm works outdoors and has built-in GPS positioning so that relatives can see the user’s location on a map in the Sensorem app. Relatives are automatically called by the alarm (two-way communication) if the user leaves a pre-set geographical area. The alarm also features a medication reminder – the watch emits a sound telling the user it is time to take their medicine. The alarm can also detect falls automatically using the built-in fall sensor.
