Affinity Health, a leading provider of high-quality health cover, shares 6 easy exercises to combat sarcopenia and muscle loss and keep you strong.
Sarcopenia, the gradual loss of muscle mass, strength, and function, affects millions worldwide, particularly as they age.
Often beginning as early as age 30 and accelerating after 60, sarcopenia impacts mobility, balance, and overall quality of life. It is also linked to an increased risk of falls and chronic illnesses.
However, sarcopenia is not inevitable. With early intervention, targeted exercises, and proper nutrition, individuals can take steps to maintain muscle health and overall well-being as they age.
Simple Exercises to Combat Sarcopenia
Building muscle strength doesn’t need complex equipment or intense routines. These 6 easy exercises can make a big difference:
1. Chair Squats
Why It Works: Strengthens the lower body, improves balance, and enhances functional mobility.
How to Do It:
- Stand in front of a chair with feet shoulder-width apart.
- Lower your body as if you’re about to sit, keeping your back straight.
- Stop just before touching the chair, then return to standing.
- Repeat 10–12 times for 2–3 sets.
Why It Works: Targets the upper body, including arms, shoulders, and chest.
How to Do It:
- Stand about two feet away from a wall, placing your hands on the wall at shoulder height.
- Slowly bend your elbows, bringing your chest closer to the wall.
- Push back to the starting position.
- Aim for 10–15 repetitions for 2–3 sets.
3. Step-Ups
Why It Works: Strengthens leg muscles and improves balance.
How to Do It:
- Find a sturdy step or low platform.
- Step up with your right foot, bringing the left foot up to meet it.
- Step down with your right foot, followed by the left.
- Alternate starting legs for 10–12 repetitions per leg.
Why It Works: Builds upper back strength and improves posture.
How to Do It:
- Secure a resistance band around a sturdy object.
- Hold the band’s handles and step back until there’s tension.
- Pull the handles towards your torso while squeezing your shoulder blades together.
- Slowly return to the starting position.
- Complete 10–15 repetitions for 2–3 sets.
5. Calf Raises
Why It Works: Strengthens calf muscles and enhances balance.
How to Do It:
- Stand with your feet shoulder-width apart, using a chair for support if necessary.
- Lift your heels slowly off the ground, balancing on your toes.
- Lower back down and repeat.
- Perform 15–20 repetitions for 2–3 sets.
6. Plank Hold
Why It Works: Strengthens the core and stabilising muscles.
How to Do It:
- Begin in a push-up position, with forearms on the floor and elbows under shoulders.
- Keep your body in a straight line from head to heels.
- Hold for 20–30 seconds, gradually increasing the time as you build strength.
- Repeat 2–3 times.
Tips for Success
Start Slow –If you’re new to exercise, begin with shorter sessions and fewer repetitions, gradually increasing as your strength improves.
Consistency is key – plan for 2–3 strength training sessions per week, allowing rest days for muscle recovery.
Combine Strength Training with Cardio – Aerobic activities such as walking, cycling, or swimming enhance overall fitness and promote muscle health.
Fuel Your Muscles—A balanced diet with protein, healthy fats, and essential vitamins is key to optimal muscle support. For this, Include lean meats, fish, eggs, nuts, and legumes.
Stay Hydrated— Proper hydration is essential for muscle function. Drink water regularly, especially before and after exercise.
When to Get Advice
If you have chronic health conditions or are recovering from an injury, consult a healthcare professional or physiotherapist before starting a new exercise routine. They can design a safe, tailored plan to suit your needs.
The Bottom Line
Sarcopenia is a natural part of ageing, but it doesn’t have to limit your later years. Simple strength exercises and a healthy lifestyle can help you preserve independence, enhance your quality of life, and keep your muscles strong and functional at any age. Start small, stay consistent, and build your strength and confidence over time.
About Affinity Health
Affinity Health is South Africa’s leading health cover provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.