You’re often sore, sometimes you get injured and it would be -so- much easier to plop down on the couch and enjoy a well deserved glass of wine instead of working out, wouldn’t it?

Wait, Wait, Wait! Don’t skip the workout just yet – It’s more important than you think.

Sarcopenia. Sounds terrible right? It’s actually the name to describe the loss of muscle and strength with age. Sarcopenia literally means ‘lack of flesh.’ It’s particularly concerning for inactive women during and after menopause, as it leads to muscle loss, reduced strength, and functional impairment.

Statistics vary widely because no two people are the same, but men and women can lose 3-10% of their muscle mass per decade after 40. This rate increases for women after menopause due to hormonal changes.

But these losses can be slowed, stopped and in some cases reversed (you get even stronger and fitter than ever!). Some factors for stopping or reversing muscle and strength atrophy include individual genetics, frequency of exercising, fittest level achieved, diet, recovery and consistency.

How to Slow, Stop or Reverse the Effects of Sarcopenia:

• Individual Genetics: Mostly outside your control, but hormonal changes can accelerate muscle loss.

• Frequency of Exercise: Training 3 – 4 days a week promotes muscle growth and helps maintain bone density.

• Fittest Level Achieved: If you were a long-distance runner or powerlifting champion in your youth, it’s unlikely you’ll reach those peak levels again. But if you weren’t very active before, you still have the opportunity to achieve new personal bests as you age.

• Diet: Maintaining a healthy weight and increasing protein intake significantly reduces muscle loss. Supplements like collagen, creatine, and fish oil may also help—consult a professional to determine what’s right for you.

• Recovery: Aim to feel fully recovered between workouts. Some soreness after exercising is normal, but chronic soreness or pain suggests overtraining or inadequate recovery. Prioritize 7-9 hours of sleep and stress management.

Why Build Strength Now?

The more muscle and strength you have, the more likely you are to bounce back when facing any physical or mental health challenges. Have you ever seen someone who was injured as an older adult and you think to yourself, “That person never recovered from that.”? Your chance of recovering and returning to a functional life are that much better, the more fit you are.

Hopefully your goal in retirement isn’t to sit on the couch and waste away, but to live it up doing all the hobbies and travelling that you’ve always wanted to do.

Risks of Inactivity as You Age:

• Increased Risk of Falls: Weak muscles and slower reaction times raise the likelihood of falling.

• Fractures and Bone Injuries: Reduced bone density increases vulnerability.

• Loss of Independence: Daily tasks become harder, possibly requiring caregiving.

• Chronic Pain and Joint Issues: Weak muscles fail to support joints, which also lose mobility.

• Metabolic and Cardiovascular Issues: Inactivity increases risks of type 2 diabetes and heart disease.

• Cognitive Decline: Poor circulation from inactivity may affect brain health, while reduced independence contributes to anxiety and depression.

• Premature Death: Studies consistently link sarcopenia and inactivity to higher risk of early death due to associated health issues

When you consider skipping a workout and avoiding a little soreness, remember that you’re doing it for your long-term health. Exercise ensures you can fully enjoy retirement – travelling, exploring hobbies, and living your best life.

So, what’s stopping you? Grab some weights and get moving toward a stronger, healthier future.