Nur Mashitoh showing a senior client how to do arm circles. Photos: NUR MASHOH MUKHTAR
One in three Malaysians aged 60 and above suffers from sarcopenia, or advanced muscle loss, according to a study titled “Prevalence and Risk Factors of Sarcopenia Among Community-Dwelling Older Adults in Klang Valley”, published in 2023.
The study, conducted by Universiti Kebangsaan Malaysia, also concluded that seniors with low dietary iron intake are at a higher risk of developing sarcopenia.
“Muscle health is rarely discussed, at least not as much as other health problems like diabetes and hypertension, because people generally assume it’s just a natural part of ageing,” says CTOS Rehab & Recovery founder Nur Mashitoh Mukhtar.
A survey conducted by her team on 50 selected senior citizens at the Seri Cempaka People’s Housing Programme (PPR) found that only a quarter of them knew they needed to see a physiotherapist or doctor if they experienced muscle or joint pain.
“The rest were unaware and chose to take painkillers, which are harmful to the stomach, to manage the pain and left it untreated,” says the sports therapist, who holds a Master’s Degree in Strength and Conditioning and a Bachelor’s in Sport Science (Sport Rehabilitation).
Nur Mashitoh and her team at CTOS run an outreach programme, the Mini Muscle Therapy Community Centre at PPR Seri Cempaka, where they provide affordable treatments to residents while educating them about the importance of maintaining healthy muscles.
For standing calf raises, she instructs seniors to start standing with feet hip-width apart. Rise onto the balls of your feet, hold for a moment, then lower down.
Maintaining Healthy Muscles
Why is maintaining muscle health particularly important for seniors?
“To help them continue being independent,” says Nur Mashitoh. She explains that muscle strength is vital for self-management and daily activities like walking, climbing stairs, and standing up from a chair.
“Healthy and strong muscles also help prevent falls,” she adds.
“The risk of falling is very high among the elderly because their bodies are not balanced, and body balance is closely related to muscle and joint strength.”
Since muscle-related issues are inevitable, Nur Mashitoh advises seniors to watch out for signs indicating a need for professional attention.
These include persistent pain that doesn’t improve with rest, swelling in the muscles or joints, frequent muscle cramps, and uncontrollable muscle tremors.
“They should also be aware of sudden or unexplained muscle weakness, especially if it affects one side of the body,” adds Nur Mashitoh, who also serves as a personal therapist for non-competitive sportsmen.
TO do wall push-ups, seniors shouls stand about an arm’s length from the wall with their feet hip-width apart. Place both palms on the wall at shoulder height and width, fingers pointing upwards. Slowly lean toward the wall by bending your elbows until your nose nearly touches it, then push back to the starting position.
Managing muscle issues
While it’s natural for humans to lose muscle mass and experience joint discomfort with age, other issues can be managed effectively.
“Seniors may suffer from weak muscles due to inactivity, and cramps caused by dehydration and a lack of electrolytes,” explains Nur Mashitoh.
She recommends continuous low-intensity muscle-strengthening exercises to prevent further decline but stresses the importance of consulting a doctor before beginning any new exercise regime. Engaging a therapist or trainer familiar with their health conditions is also key.
“Set realistic goals to stay motivated, avoid overexertion, and start slow. They need to give their bodies time to adapt and listen to how they respond to exercise,” she advises.
In addition to staying active, a balanced diet rich in protein and electrolytes is essential for joint and muscle health.
“Our typical diet is high in carbohydrates and low in protein, but healthy muscles thrive on protein and amino acids,” says Nur Mashitoh, who encourages seniors to consume lean meats, fish, eggs, legumes, dairy, and foods rich in vitamin D, calcium, magnesium, and potassium.
“These nutrients improve bone and joint health, smoothen movement, and reduce inflammation,” she adds.
She also stresses the importance of staying hydrated and consuming enough electrolytes, such as sodium, potassium, and magnesium, for proper muscle function.
