Strengthening Exercise for Prevention of Sarcopenia during the Aging Process

Ahn, Nayoung; Kim, Kijin

Abstract

This study examined the causes and mechanisms of sarcopenia in the aging population and it prescribed exercise programs that would improve muscle functions in elderlies. Aging is associated with a progressive decline of muscle mass, strength, and quality, an overall condition known as sarcopenia during aging. Sarcopenia is related to the aging process, as in decrease of growth hormone and sex hormone, neuromuscular change, increase of blood inflammation markers, decrease of protein intake, smoking, increase of oxidative stress, increase of fat mass and decrease of physical activity. Results showed that combination of various exercise programs such as resistance training, flexibility, balance and functional exercises could improve muscle strength and muscle quality in elderlies. Moderate to high intensity exercise for at least twice a week with the use of sand bag weights or dumbbells are recommended for this aging population. In addition, there was a change in posture as a result of improved muscular strength after the participants had performed resistance training together with flexibility and balance exercises. Improved muscular strength surrounding the ankle, knee and hip areas also enhanced balance and functional movements. Lastly, there is a need for exercise trainers or coaches to provide motivation and encouragement to these elderlies for the successful implementation of the program.