Muscle up for function

Muscle up for function

16 November 2020

Over the last decade, there has been an increase in residential aged care with over 230,000 people living in permanent aged care facilities.

Falls and disability (loss of function) are common causes of institutionalisations and become more prevalent with ageing. Keeping bones strong to prevent fractures is important but another cause less known is sarcopenia.

Sarcopenia is a progressive and generalised skeletal muscle disorder diagnosed by the combination of loss of muscle mass, strength and function. It is associated with decreased basal metabolic rate, aerobic and functional capacity as well as increased insulin resistance, institutionalisations and mortality.

In the first few decades of life we accrue most of our muscle mass and strength. As we age, we see a significant decreased in both muscle mass and strength around 50 years with greater acceleration from 70years onwards. Low muscle strength is linked with disability and poor function is a predictor of fractures so maintaining or slowing the rate at which we lose our strength and muscle mass is important in maintaining function and independence with activities of daily living.

Tips to stay strong and prevent sarcopenia:

  • Progressive weight training or body weight exercises 2-3/wk on non-consecutive days
  • 8-10 exercises working on compound (multi-joint) movements using large and multiple muscles (eg. Squats, push ups, deadlift, etc) with some isolation (single-joint) exercises to focus on particular muscles (eg. Bicep curls, calf raises, etc.)
  • Include functional strength exercises (eg. Stair climb, sit to stand, step ups, lift and carry)
  • Do 2-3 sets of 8-12 reps
  • Work at a moderate to vigorous intensity

Resistance training does not have to involve going to the gym. There are a lot of exercises that can be done at home or in the park without any equipment.

Don’t wait until it’s too late, help out your older self by protect against sarcopenia now.

Get in touch with the Physical Recovery Team if you need a gentle push or help creating your workout.

Tags:
  • Physical health and wellbeing
  • Veterans
  • Current serving
  • Partners and families

Latest news

news1

International Men's Day

November is a great month for us to be thinking about Men’s health. Movember is a month-long event that runs throughout November and International Men’s Day was on the 19 November.

news1

National Appeal Day hits milestone

Two weeks on from our second annual National Appeal Day (held 5 November) and we’re still overwhelmed by the generosity of our community! Thanks to our supporters, we raised an incredible $106,000.

news1

New veteran programs set to help combat mental health crisis

Mates4Mates is calling on Australians to help combat the wide-spread mental health issues and injuries faced by veterans across Australia, by supporting this year’s National Appeal Day on Thursday 5 November 2020.