Prevent Age-Related Muscle Loss With Calf Exercises

Building muscle strength requires appropriate exercise, good digestive health, and a balanced and varied diet.

The Epoch Times

Slowed walking, weakened limbs, unintended weight loss, and frequent falls—might be an indication of sarcopenia. After 65, falling becomes more dangerous, with muscle loss being a primary cause of falls, fractures, and higher mortality rates.

Why Calf Muscles Matter

Calf muscles do more than power your step—they are essential for walking stability, posture, and balance. In older adults, loss of muscle mass in the calves is closely associated with frailty and higher fall risk. Because the calves are relatively easy to measure, they serve as a practical, visible indicator of overall muscle health and sarcopenia risk.

Calf muscle circumference is now widely used in both clinical and public health settings to help identify sarcopenia. Studies show that smaller calf size correlates with lower muscle mass and poorer outcomes in seniors, such as reduced mobility and higher mortality.

By strengthening the calves, we not only improve balance and walking speed but also potentially reduce the progression of sarcopenia and its related risks.

Quick At-Home Tests for Sarcopenia

You can self-assess for sarcopenia using these two simple methods:

1. Calf-Encircle Test

Method: Use both hands to form a “C” shape and wrap them around the thickest part of your calf.