True care isn’t stopping them from moving — it’s helping them move safely and regularly.
- Coach Nae
- Jan 31
- 1 min read
Updated: Feb 3
Many families tell their parents not to exert themselves:
“Don’t walk too much—you might fall.”
“Don’t lift anything heavy—your knees will wear out.”
“You’re old now, just sit and rest.”
As we age, skeletal muscle mass gradually declines—a condition known as sarcopenia. It is often misunderstood as being caused solely by aging or inadequate protein intake.
In reality, the starting point of sarcopenia is neuromuscular decline, combined with a long-term reduction in movement. When we use less force, avoid lifting heavy loads, and stop training strength, the connection between the brain and muscles (motor units) is no longer sufficiently stimulated. Over time, the nervous system loses its ability to activate muscles effectively. Muscles are used less—and eventually atrophy.
Sarcopenia is therefore not determined by age or nutrition alone, and light movement may not be enough. Avoiding force production, neglecting resistance training, and lacking activities that require strength reduce the need for the nervous system to maintain muscle control. With time, both the nervous system and skeletal muscles deteriorate together.
Importantly, this condition is not limited to older adults. Teenagers and working-age individuals who live sedentary lifestyles—sitting too much, avoiding effort, and not training strength—can also experience declines in muscle quality and neuromuscular function.
Moreover, a growing body of research suggests that strength training may help reduce the risk of Alzheimer’s disease, highlighting the importance of muscle and neuromuscular health for brain function.
Reference
Sarcopenia and Cognitive Decline in Older Adults: Targeting the Muscle–Brain Axis
Nutrients, 2023, 15(8), 1853
Coach Nae Perforhealth
