With the acceleration of the global aging process and the increasingly severe trend of obesity, sarcopenia and obesity have gradually attracted the attention of the medical community and the public. When it comes to muscle loss and strength decline, do you subconsciously think that these are exclusive to thin and malnourished people? Do you think that as long as your weight is up to standard or even slightly overweight, you are completely free from sarcopenia? But is that really the case?

Is normal body weight a safeguard against sarcopenia?

Not necessarily. A common misconception is that maintaining a normal weight means you're safe from sarcopenia. In reality, low muscle mass can exist even in people with a normal or high body mass index (BMI). This phenomenon—where muscle is lost but fat accumulates—is particularly dangerous because it often goes unnoticed. That’s why monitoring body composition—not just body weight—is essential for evaluating true physical health.

Why sarcopenic obesity is especially harmful?

Unlike regular obesity, this condition leads to a lower metabolic rate and increases the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and metabolic syndrome. In other words, carrying extra fat while losing muscle can be more dangerous than being overweight alone.

How to assess sarcopenic obesity?

Initial screenings can involve BMI and waist circumference to detect obesity risk. To evaluate muscle health, physical function tests such as:Grip strength,Sit-to-stand tests,Gait speed assessments.

For a more accurate measure, body composition analysis—through technologies like Dual-energy X-ray Absorptiometry (DXA) or Bioelectrical Impedance Analysis (BIA)—can quantify fat-to-muscle ratio.

How to prevent and manage sarcopenic obesity?

1. Nutritional support

A balanced diet is key. Seniors should:

Limit excess calories

Ensure sufficient protein intake

Supplement with essential micronutrients

2. Exercise regularly

Strength training boosts muscle mass and power.

Aerobic activity reduces visceral fat and supports cardiovascular health.

Combined, these forms of exercise help improve overall physical function and body composition.

3. Stay physically active daily

In addition to scheduled workouts, simple habits like walking, taking the stairs, or gardening keep muscles engaged and improve blood circulation.

Who is at higher risk?

While sarcopenia is more common in adults over 60, certain factors increase susceptibility:

Seniors over 60

Recent hospitalization

Frequent falls or declining stamina

Rapid unintentional weight loss (over 5%)

Extended immobility or bedrest

Chronic illnesses such as diabetes or heart disease

Simple ways to self-check for sarcopenia:

Early detection is key. Seniors can monitor their muscle health using these at-home assessments:

1. Calf circumference: Less than 34 cm (men) or 33 cm (women) may signal muscle loss.

2. Five-time sit-to-stand test: Taking more than 12 seconds suggests reduced lower-body strength.

3. 6-meter walking speed: A pace below 1.0 m/s could indicate diminished mobility.

4. SPPB (Short Physical Performance Battery): A score under 9 reflects limited physical function.

Final thoughts

Sarcopenia and sarcopenic obesity are often hidden but serious threats to older adults’ well-being. By focusing on nutrition, regular physical activity, and routine health evaluations, seniors can slow the progression of muscle loss, maintain independence, and protect their overall health.