With ageing comes wisdom… but also muscle loss. Known as sarcopenia – age-related muscle loss – is a natural part of becoming older. After the age of 35, the rate at which we lose muscle increases, and the only way to counter it is to try and slow the process by cultivating and maintaining a solid fitness routine to retain strength.
But life happens as they say, and things may not work out like we planned. Perhaps you’ve had a fall or you put your back out, requiring you to rest for a few months. Throw in menopause and you may have more cause for concern: the drop in oestrogen is linked to a decrease in skeletal muscle mass as well as weight gain.
Muscle loss is inevitable when taking a break after an injury. But fret not – fitness experts agree that muscle has memory, and depending on your fitness level, it is possible to regain fitness, provided you take the necessary precautions.
Mistakes to avoid
Not consulting a medical professional: Always get the go-ahead from a doctor or physical therapist before you start.
Resuming normal regime: You may feel anxious about getting back to pre-injury level but start small and drop the intensity, otherwise you risk further injury.
Exercising the injured site: If you’ve had a lower body injury, focus on the upper body.
Proper warm-up/cool-down: Do not skip this step as it’s vital for recovery and injury prevention.
Ignoring pain: This is the time to respect rather than challenge your body’s limits.
Not resting properly: Rest is crucial for healing, so prioritise recovery days.
Tips for recovery
Fitness is a journey, and there’s bound to be ups and downs. If you are taking a pause, there are things you can do to prevent muscle loss:
- Consider low-impact exercise like walking
- Prioritise protein
- Creative ways to exercise, like home workouts, intermittent workout reps throughout the day, or walking up the stairs
- Get proper sleep
- Focus on your healthy body parts
- Stay hydrated
Exercise is therapeutic and just generally good for our health especially when getting older, but only if we take proper care of our bodies. Look at an injury not as a bump in the road of your fitness journey but as an invitation to rest and heal. Patience is key.
Compiled by: Savanna Douglas
First published by Woman and Home
Also see: What causes marathon runners to burnout?
