Symptoms
- Gradual loss of muscle mass
- Weakness and reduced grip strength
- Difficulty with stairs and getting up from chairs
- Slower walking speed
- Fatigue with daily activities
- Increased fall risk
Common causes
- Age-related hormonal changes
- Reduced physical activity
- Inadequate protein intake
- Chronic inflammation
- Neuromuscular changes with aging
- Chronic diseases
How physiotherapy helps
Progressive resistance training is the cornerstone, combined with nutrition guidance (adequate protein intake), balance training, functional exercise training, and aerobic conditioning.
Exercises your physiotherapist may give you
- Squats (chair-assisted if needed)
- Leg press or resistance band exercises
- Bicep curls and overhead press
- Sit-to-stand repetitions
- Step-ups
- Resistance band exercises for major muscle groups
Please note: start these exercises only after an assessment, and stop if pain increases. Your physiotherapist will choose the right exercises, number of repetitions and progression for you.
Guide written by the physiotherapists of CAPT – Centre for Advanced Physiotherapy, MVM Educational Trust. For more reading, search MedlinePlus (U.S. National Library of Medicine).