Sarcopenia And The ADLs

Dale Matson

Sarcopenia is a type of muscle loss (muscle atrophy) that occurs with aging and/or immobility. It is characterized by the degenerative loss of skeletal muscle mass, quality, and strength. The rate of muscle loss is dependent on exercise level, co-morbidities, nutrition and other factors. The muscle loss is related to changes in muscle synthesis signaling pathways. It is distinct from cachexia, in which muscle is degraded through cytokine-mediated degradation, although both conditions may co-exist. Sarcopenia is considered a component of frailty syndrome. Sarcopenia can lead to reduced quality of life and disability. https://en.wikipedia.org/wiki/Sarcopenia

I have been active most of my life, either because I worked in construction, or (later) competed in endurance events. At age 76 I am aware of not having the sense of balance I once had. For example, standing on a ladder is more problematic. I don’t feel as stable. My travel speed as I walk has become slower. When my wife and I are crossing the street, we barely make it across before the second count is up. We have become more intentional about this and we now walk at about 2.5-2.7 mph. We both used to walk about 4 miles per hour. Walking speed is a measure of Sarcopenia.

I have an older friend who used to bound out of a chair without using his hands into his mid-eighties. I am able to do this but have to remember not to assist myself with my hands before I get up. I have kept my weight on the lean side and I think this helps me with walking and slow jogging. I try to get at least eight thousand steps per day. I have a Garmin Fenix watch that keeps track for me. It also keeps track of my sleep hours. I am careful to get at least eight hours of sleep a night with at least four hours of deep sleep. Being older, I get up two to three times a night to go to the bathroom. It is not always easy falling back to sleep after a trip to the bathroom as it used to be. I am also careful to eat an early enough dinner to allow three hours before bed time.

I have to think about stacking so many dishes to be put away so that the weight is not too great. The grocery bags and trash cans can be a problem if they are heavy. I have to remember to make more trips from the car with groceries and one trash can at a time going down the driveway to the curb. Patience is a virtue.

I went on two multi-day backpacking trips this summer but had mules carry my backpack the whole way on one trip and to our basecamp the second trip.

Covid 19 has not stopped my outdoor hiking and only temporarily interrupted my daily weight and resistance training. I have worked back up to five unassisted pull ups. My grip strength has improved and I am back to taking stubborn lids off jars for my wife. 

I am not as confident as when I was in my fifties but think Sharon and I can remain in our home for a few more years. God is good!