Age-related muscle loss, referred to as sarcopenia, is a natural a part of aging. But after injury, illness, or a protracted period of inactivity, muscle loss can occur rapidly, resulting in muscle wasting. The results are greater weakness, poor balance, and even impotence.
Signs of weakness
Muscle atrophy may end up from a disease that primarily affects the muscles, corresponding to polymyositis (an autoimmune inflammatory disease). Diseases that rob muscles of energy, corresponding to cancer and malnutrition, are other causes.
But muscle loss is commonly brought on by physiologic atrophy, which occurs when people don't use their muscles enough over a protracted time frame. In addition to injury or surgery, osteoarthritis may cause physiologic atrophy, making it difficult to be lively, or lead a sedentary lifestyle.
May result in muscle atrophy
- Weakness within the upper limbs, including difficulty lifting your arms or reaching high objects
- Difficulty opening a jar, holding a pen, typing on a keyboard, buttoning a shirt, or tying shoelaces
- Muscle cramps and pain
- Difficulty with balance
Muscle atrophy doesn't at all times follow physical trauma. How downtime affects you is determined by your previous health, activity level, and muscle mass. “Men who are regularly active have a much easier time preventing muscle breakdown even if they've been off their feet for a while,” says Klein.
Still, it doesn't take long for the body to lose what it has gained. A study in Journal of Rehabilitation Medicine It found that older men who did eight weeks of strength training lost about 25 percent of their muscle gains after stopping training for 2 weeks.
“Suddenly stopping activity is like slamming on the brakes and can be quite stressful for the body,” says Klein. “Even mild muscle atrophy can cause some loss of strength and range of motion and make activity more difficult.”
Get a head start on recovery |
Make a move.
Although you possibly can lose muscle quickly as a result of physiologic atrophy, you may as well gain it back. It is best to seek the advice of your doctor. He can recommend an appropriate program to rebuild the muscle you have lost. This often includes physical therapy, strength training, cardio exercise, flexibility exercises, and a weight loss program plan that may increase protein and calories.
There are many things you possibly can do yourself to extend and maintain muscle mass and strength. Almost any activity that works the upper and lower body can aid you regain what you have lost.
Weight training is good and may include exercises with dumbbells and resistance bands. Other muscle-building exercises include rowing, swimming, walking, and cycling (stationary or regular bike). “Focus on exercises you can do safely and consistently, or better yet, enlist a trainer to create a special plan based on your limitations and needs,” says Klein.
Keep in mind that you will have to take small steps at first, and it could take time to get back to where you were. “But focus on the fact that you're moving forward,” says Klein. “Any activity is always better than no activity.”
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