Sarcopenia in Older Adults: Learn How to Detect, Prevent, and Treat It

Ottawa Senior Health  |  March 2, 2026

Does your loved one seem a little weaker than they used to be? You may notice behavioral changes, such as needing to use both arms to get up from the couch, or no longer being able to reach the top shelf, which used to be no problem. It is common to associate this with age. And in part, it makes sense. But when muscle weakness begins to interfere with daily life, it could mean the development of a condition called sarcopenia.

At Comfort Keepers® In-Home Senior Care Ottawa And Kanata, this is a fairly common characteristic that we encounter in our patients. That is why we consider it vitally important to raise awareness of the condition.

What is sarcopenia in older adults?

Sarcopenia is age-related muscle loss, and it is surprisingly common; some might consider it one of the characteristics of old age. According to Osteoporosis Canada, sarcopenia occurs in 20% of adults over the age of 70. The good news is that it is not inevitable. Whether you hope to prevent it or are already noticing its effects, there are real, practical things you can do at home to maintain strength and independence.

Learn to identify sarcopenia

You don’t need medical equipment to detect the early signs, although you should always consult with your trusted doctor. To get an idea, ask yourself or the older adult these five questions: How much difficulty do you have lifting or carrying ten pounds (approximately 4.5 kg), walking across a room, getting up from a chair, climbing stairs, and how many falls have you had in the last year? A higher score does not mean a diagnosis, but it is a good reason to pay attention.

Beyond that, the signs are often things that families notice first. Maybe your dad’s grip strength isn’t what it used to be (he has trouble with jar lids, or you’ve noticed he’s started using his arms to push himself up from the table). Perhaps his walking speed has slowed, or he seems to tire more easily on short walks. A visible decrease in muscle size, particularly in the calves or hands, is another clue. These aren’t simply quirks of aging; they’re signs that muscle health needs attention.

How can sarcopenia be prevented in older adults?

If you hope to keep sarcopenia at bay, the research is clear: the most powerful tool is progressive resistance training. That is, exercises that challenge your muscles, and then gradually challenge them a little more. The good news is that you don’t need a gym membership or sophisticated equipment. Simple functional movements done at home can make a real difference.

Think about exercises that work the large muscle groups you use every day. Chair squats, where you get up from a chair without using your arms, build strength in your legs exactly where you need it for independence. Stepping up on the first step of the stairs, wall push-ups, and chair squats are all effective. The key is consistency—try to fit in two to three workout sessions a week, and when an exercise starts to feel easy, it’s time to add a few more reps or a little more weight.

However, exercise alone is not enough. Your muscles need fuel, and that means paying attention to protein. As we age, our bodies become less efficient at using protein and building muscle, so it’s important to consume enough at every meal. Think of it as spreading your protein intake throughout the day. We suggest: eggs for breakfast, chicken or beans for lunch, fish or lentils for dinner. Vitamin D also plays a role in muscle health, and many older adults don’t get enough. Due to the harsh winter in Ottawa, it can be a bit difficult to get vitamin D naturally, so if your doctor thinks it’s necessary, they may prescribe vitamin supplements.

What should you do if you are already noticing symptoms of sarcopenia?

This is the most important thing to understand: the best time to start taking care of your health or that of your loved ones is today. Even if your loved one already has noticeable weakness, muscle tissue can respond and rebuild at any age. The approach is the same, but it needs to be more intentional and often more gradual.

If there has been a significant fall or weakness, it is wise to start with a physical therapist who can design a safe program. But if you are starting on your own, begin with the basics. Master the chair squat. Practice it several times a day, every time you get up from a chair. Focus on controlling the movement as you lower yourself, not just as you stand up. That control is where strength is developed.

Achieving a stronger, more functional body affects not only the physical level, but also the mental level. For someone who has been feeling weaker, understanding that they can actually become stronger is powerful.

At Comfort Keepers® In-Home Senior Care Ottawa And Kanata, we provide in-home care for seniors in Ottawa, and sarcopenia is a fairly common condition that we already have experience dealing with. If you feel you need a little extra help to ensure the well-being of your loved one, contact us now for a free assessment.

Share This Post: