Sarcopenia is the age-related loss of skeletal muscle mass, strength, and function. It is accelerated in those who are physically inactive, malnourished, or chronically ill, and significantly increases risk of falls, fractures, metabolic disease, and disability. It is underdiagnosed and now classified as a disease in its own right by most major health authorities.

What is the most important intervention for sarcopenia?

Progressive resistance training is the most evidence-supported intervention — it stimulates muscle protein synthesis and preserves or restores muscle mass and strength. Even modest resistance exercise in older adults produces significant functional benefit. Balance and coordination training reduces fall risk. An exercise professional or physiotherapist can design an appropriate programme.

How does nutrition affect sarcopenia?

Protein intake is critical for muscle synthesis and is frequently inadequate in older adults. Evidence suggests older people require approximately 1.2–1.6g of protein per kilogram of bodyweight daily, distributed across meals rather than concentrated in one sitting. Leucine-rich protein sources are particularly important. Vitamin D and creatine supplementation have supporting evidence for muscle function.

Can complementary therapies support sarcopenia management?

Alongside resistance exercise, massage therapy can maintain muscle pliability, reduce pain barriers to activity, and support recovery. Nutritional therapy optimises the dietary foundations of muscle health. Yoga and Pilates provide resistance, balance, and functional movement benefits well tolerated by older adults. A holistic approach combining exercise, nutrition, and supportive therapies produces the best outcomes.

Musculoskeletalmoderate Risk

Sarcopenia

Sarcopenia is the age-related loss of muscle mass, strength, and function that significantly impacts mobility, independence, and health outcomes in older adults. Resistance training, protein optimisation, and vitamin D a

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Reviewed by Dr. Ian Henderson · Microbiobial Health & Medicine26 March 2026Emerging evidence

Quick answer

Do any of these feel familiar?

Sarcopenia — age-related muscle loss — often develops so gradually that many people attribute the changes to simply "getting older." The most common experiences include noticing that physical tasks which were previously easy now feel effortful, a slower walking pace, difficulty rising from chairs or climbing stairs without assistance, and an increased tendency to feel physically exhausted after moderate activity
Reduced grip strength is a key early indicator
Many people also report more frequent falls or near-falls
Loss of muscle has implications beyond physical strength — it affects balance, bone density, metabolic health, and the ability to remain independent

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Postural Imbalance

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