If you aren’t doing any form of resistance (weight) training then the answer is more than likely yes.
If you are experiencing weakness, noticeable difference in muscle size, more joint pain or niggles, poor balance, it could be down to muscle wastage.
Muscle atrophy is the wasting or thinning of muscle mass. If you have ever broken your leg and had it in a cast, when the cast was removed, you’ll have noticed your leg was noticeably smaller than it used to be and compared to the uninjured side. This is because the muscle was not in use during the time in the cast, so it has wasted away. As you being to use it again, the muscles grow in size and function returns.
Use it or lose it
If you have never broken your leg, how can your muscles still be wasting away when you’re a healthy person?
Lack of use.
As humans we all experience age related muscle loss, called sarcopenia. This can start from as early as 30 years old. As you get older, the more rapid the loss becomes.
Muscle loss can cause weakness, resulting in pain, this could be felt as joint pain or numbness or tingling through your limbs, loss of control of movement. You may also find your balance is not what it used to be. Losing your ability to do daily tasks easily.
You should also remember that there are muscles in your body that may seem less obvious, but can also atrophy, such as those around the pelvic floor and your heart.
Did you know activities like gardening can provide good strength training?
Can I slow down the process?
The good news is you can stop the rapid decline. A strength building routine alongside a good healthy diet can prevent muscle wastage and improve muscle growth resulting in strong supported joints that generate less pain.
Resistance or strength training doesn’t have to take place in the gym. As long as you are working your muscles against a weight or force, you can build strength and maintain muscle. Heavy gardening like digging and lifting heavy pots and compost provides a good workout.
Is walking not enough?
Walking is a good form of exercise, however it isn’t enough. For a start it doesn’t do anything for your upper body.
Walking will keep your lower body in good shape, particularly if you are walking up and down hills and stairs, as the resistance is the important factor. You however need an exercise programme that hits all areas of your body.
When it comes to building muscle you need to add resistance, this can be in the form of resistance bands, your own body weight, or actual weights. Resistance training also has the bonus of helping prevent osteoporosis, that’s a post for another day.
Many people these days have weak core muscles, again due to lack of use. This is a crucial group of muscles because without them supporting you, you’ll be suffering with pains all over your body, not just your lower back.
Have my muscles atrophied?
If you aren’t doing any form of resistance training, then you will have some muscles that have atrophied. It will be the muscles you use least. If you have experienced joint pain and then been given exercises to improve the issue, this is an indicator that there has been atrophy which has led to imbalance.
If you find you are starting to feel more joint pain as you get older, it’s probably time you addressed your body as a whole and committed to a whole body strengthening programme.
What can you start doing today?
Rows are a great exercise for your upper body and can be easily done even if you don’t have dumbbells or bands. You can use a large bottle of water or a bag full of shopping as your weight.
Squats are great for lower body and you can use your own bodyweight. Most people aren’t using your weight enough to improve your lower body strength. The act of standing up properly from a chair using your glutes rather than your knees will strengthen the muscles around your hips. If you find you plop your bum down onto a chair as opposed to gently placing it down, you should definitely be doing squats.
If you are unsure how to do these or would like advice and support progressing, book yourself a complimentary exploratory call.
I am Sabrina Qua - Soft Tissue Therapist, Movement Coach and Personal Trainer based in Worcester Park, Epsom, who helps people resolve or significantly reduce their muscular aches and pains through an integrative approach, so they can live active, enjoyable lives. More tips and information available in my Facebook group Reduce Pain and Move Better.