Lifestyle Interventions for Sarcopenic Obesity

Imagine having a body that carries extra weight but has weak, thin muscles. That’s Sarcopenic Obesity (SO) in a nutshell. And as you may already know – aging is one of the main risk factors behind this condition. But with more people leading sedentary lifestyles (thanks in part to technology), we’re seeing SO pop up in younger folks too. This can really cramp your style – less muscle means less mobility, which can make everyday activities a challenge!

To tackle SO effectively, you need a mix of targeted exercises and a personalized nutrition plan. In this blog, we will explore practical lifestyle changes to help improve your overall well-being.

Lifestyle Interventions for Management of SO

Resistance Training: Strength training or weight training, helps you build stronger muscles using resistance. This can come from weights like dumbbells, resistance bands, weight machines, or even your own body weight with exercises like push-ups and squats. It’s important for fighting muscle loss and obesity. Aim to do exercises for all major muscle groups 2-3 times a week. Start with light weights and increase them as you get stronger. Here’s a full-body strength workout you can do without any equipment:

Aerobic Exercise: Cardio exercise gets your heart pumping and your breathing faster by using large muscle groups repeatedly. It relies on oxygen for energy. Activities like walking, swimming, and cycling are great examples. A key goal of aerobic exercise is to help reduce body fat, to prevent obesity and related health issues. Aim for at least 150 minutes of simple aerobic exercises each week. I personally love watching Netflix on the treadmill after dinner. A great show makes the time fly and I don’t even realize I broke out into a sweat!

High-Protein Diet: Protein is important for repairing and building muscles. Eating more protein can help keep your muscles strong and support fat loss. Include lean protein sources like chicken, fish, eggs, beans, and low-fat dairy in your meals. Aim for about 1.2-1.5 grams of protein for every kilogram of your body weight each day (or about 30 grams of protein at each major meal). Here is what 30 grams of protein looks like:

Caloric Management: Managing how many calories you eat is important for controlling your weight and reducing the risk of obesity. However, cutting calories too much can lead to muscle loss, which is not good. According to the “Quarter fat-free mass rule,” when you lose weight from dieting, about 75% is fat, while 25% is muscle. Loss of muscle mass can be a problem as it can eventually lead to sarcopenia. To prevent this:

• You should always exercise any time you are dieting to prevent unnecessary loss of skeletal muscle. And weight-bearing exercise is very important.
• You need to eat more protein when dieting to prevent the loss of muscle tissue. Grabbing a protein shake after exercise is an easy way to get the extra you need. And protein is especially important as we get older. Remember, any diet has to go hand-in-hand with exercise and adequate protein.

Adequate Sleep: Getting a good night’s sleep is key for recovery and staying healthy so aim for 7-9 hours of quality rest. In one study, it was found that older adults who slept more than 9 hours had a higher risk of sarcopenia compared to those sleeping about 8 hours. On the other hand, lack of sleep can also cause problems like hormonal imbalances and inflammation, increasing the risk of sarcopenia. As we age, insomnia becomes more common, making it harder to get enough rest. If you struggle with insomnia, check out our blog here for tips.

Stress Management: While we cannot eliminate stress completely, we can reduce its effects on our bodies. Chronic stress triggers the release of cortisol, a hormone that increases appetite and cravings for high-calorie foods, leading to weight gain. Over time, high cortisol levels can break down muscle, which may contribute to sarcopenia, and increase body fat. To manage stress, try activities like yoga, meditation, or deep breathing. For more tips on managing stress, check out our blog here.

Remember that every small step counts. As Naomi Osaka said, “You just gotta keep going and fighting for everything, and one day you’ll get to where you want.” Managing sarcopenic obesity with the right lifestyle interventions requires you to incorporate resistance training, fuel your body with a high-protein diet, and managing sleep and stress. And it’s never too late to start!