Ever heard the expression “Use it or lose it”? Did you know that as much as 50% of your muscle loss is due to disuse? Did you also know that we can lose up to 0.5 – 1% per year after the age of 50? So the good news is it is reversible, the bad news, if you consider working out bad, is that you need to either start or increase your work outs to reverse the effects of sarcopenia (muscle loss).
Start with weight training workouts 2-3x per week using a variety of loads and exercise types to build back the muscle AND improve bone and joint issues. I’m not suggesting you go from zero to bench pressing heavy weights but I am recommending that you find a way to work your body on a regular basis.
Don’t forget that it’s not just your arms that lose muscle, it’s your lower body and core too. Squats and lunges are the best place to start for lower body exercises and learning to engage your abdominal muscles and master a plank, is a great start for the core.