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Exercises for sarcopenia
My father ,P.Hara Jagannath has been diagnosed with sarcopenia he has seen no weight gain since 7 years and is looking very lean and thin ,aged and wrinkles skin appearance.He has diabetes and cholesterol but they are already under complete control since many years since his 1st diagnosis with them in 2016.Even though on eating protein foods like eggs and using vitamin d capsules there is no improvement till date .Hence I request you to provide me valuable guidance on physiotherapy treatment if possible for this problem
Answers (12)
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Based on the history provided
sarcopenia (2016)
Already 10 years since the 1st diagnosis
= it's a natural progressive decline of muscle specially after 60Years of age and actually decreases the protein synthesis in body.
Vitamin D supplementation have not shown much improvement so a detailed assessment is important to rule out other contributing factors.
Next Steps
1- protein intake of 1.2 g per kilogram of body weight per day
2- Plant sources like beans, lentils, and nuts contain naturally occurring antinutrients that block protein absorption. Soaking them overnight, sprouting, or fermenting them will help in protein absorption
3 - Follow Mediterranean diet and the Nordic diet
4 Try swapping your oil advice to have - extra virgin olive oil
Health Tips
- Functional training to improve strength, endurance, and daily activities.
- Physiotherapy combined with proper nutrition management can help improve overall muscle strength and quality of life
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• Sit-to-stand (chair squats)
• Squats
• Lunges
• Step-ups
• Calf raises
• Leg press (if gym access is available)
2. Upper Limb Strengthening
• Wall push-ups → progressing to push-ups
• Dumbbell biceps curls
• Shoulder press
• Seated row or resistance band row
• Triceps extensions
3. Core Strengthening
• Bridges
• Bird-dog
• Modified planks
• Pelvic tilts
Next Steps
Consult physiotherapist
Health Tips
Search near by location
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â ï¸ Disclaimer
This advice is based on the information provided and is for educational purposes only. It does not replace a physical examination or medical diagnosis.
Your fatherâs symptoms are suggestive of advanced sarcopenia (age-related muscle loss) with long-standing muscle weakness and reduced muscle quality. Since there has been no major improvement despite protein intake and supplements, this requires a detailed evaluation rather than only dietary management. Even controlled diabetes can contribute to progressive muscle decline over time.
Next Steps
A detailed clinical & physiotherapy assessment is recommended to identify the exact cause and severity of muscle loss. This may include: ⢠Muscle strength & mobility evaluation ⢠Balance and fall-risk assessment ⢠Nutritional and body composition analysis ⢠Screening for Vitamin deficiencies, thyroid imbalance, neuropathy, and other medical causes â¡ï¸ Based on findings, a personalized rehabilitation plan can be designed for safe and effective recovery.
Health Tips
⢠Protein alone is usually not enough in sarcopenia ⢠Early rehabilitation can improve strength, stamina & mobility ⢠Progress is often measured through better function and energy, not just weight gain ⢠Timely intervention can help improve quality of life and independence â
A detailed evaluation with us can help identify the underlying cause and guide the right recovery approach for your father.
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Consult physiotherapy for diet & lifestyle, exercise.
Next Steps
take calcium reach food, diet should be change, lifestyles also, take sunbath in the early morning& geriatric physiotherapy for this age
Health Tips
avoid salty/spicy/sweet food items.
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Sarcopenia can improve with the right combination of progressive strengthening exercises, balance training, and proper nutrition. In such cases, physiotherapy plays a very important role in improving muscle strength, mobility, and overall quality of life.
Next Steps
Supervised resistance exercises
✔ Balance & gait training
✔ Functional strengthening program
✔ Protein-rich diet with medical guidan
Health Tips
also has diabetes, exercises should be planned carefully according to his endurance and health status. A personalized physiotherapy assessment can help design a safe and effective recovery program for him.
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The best resistance training exercises for sarcopenia in older adults include push-ups, heel raises, butterfly wings, and high knees. These exercises can help increase muscle strength and mass when performed consistently.
Walking can help maintain muscle strength in older adults with sarcopenia, but resistance training is more effective for building and preserving muscle mass and strength. Regular walking may improve mobility and overall fitness, but it's not enough to fully counteract age-related muscle loss.
Suggest you to do first exercises under expert supervision, later it can done on his own.
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Dr. Vishnu S (PT)
Physiotherapist
8 yrs exp
Thiruvananthapuram
low muscle strength and declining physical performance are the primary drivers of frailty and falls, tailored physical rehabilitation stands out as the ultimate first-line treatment
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Dr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
4 yrs exp
Kolkata
Hi proper exercise and diet is the right combination
Next Steps
So you need a experience dietician and physio please contact immediately
Health Tips
Physical visit is always good
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Dr. Saswati Nanda (PT)
Physiotherapist
12 yrs exp
Delhi
Hey there!
Resistance strength training increases blood flow to muscles and joints. And it nourishes muscles. And also exercises maintain hormones in body .Feel free to connect with me. As it needs proper examination.
Click on the consult button on your right to connect with me with in 2 minutes.
Regards
Your physio
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Dr. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Walking will be the best exercise along with a well balanced diet.
Next Steps
Push ups , heel raises
Health Tips
Go for physiotherapy
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Dr. Afsa Rafiq (PT)
Physiotherapist
5 yrs exp
Srinagar
The best exercise are push ups , sit to stand, progressive loading
Walking , Consuming high-quality protein (such as the eggs) within 30 to 60 minutes immediately following his physiotherapy sessions can significantly maximize muscle protein synthesis.
Next Steps
is highly recommended to have a physical therapist evaluate his baseline strength, balance, and joint integrity in person. This ensures a personalized program that prevents injury.
Consult nutritionists
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