2023-04-17 01:46:37
• Over the age of 50, muscle mass is lost at a rate of 1 to 2% per year
• There are currently no drugs that effectively increase muscle mass and treat sarcopenia
• Resistance training at home with dumbbells, bungee cords and bands
A 60-year-old woman has reached the retirement age and plans to plan an overseas travel itinerary. She wants to arrange a long-awaited overseas pilgrimage, but finds that her legs are a little weak when going up and down the stairs. She wonders if she is suffering from sarcopenia? The pair of “bird feet” that everyone admired when I was young seems to have become thinner again.
When you are old, you should pay more attention to the 5 major signs of sarcopenia
As the body gradually ages, the metabolism will slow down and the rate of muscle loss will be accelerated. Many elders can see the loss of calf muscles with the naked eye.
Sports expert He Hongyin said that after the age of 50, muscle mass will be lost at a rate of 1 to 2% per year, and muscle strength will decrease at a rate of 1.5 to 3%. Many people think that they cannot exercise because they are old. In fact, they should exercise even more when they are old. In addition to promoting bone and muscle health, it can also prevent sarcopenia from affecting the upper body.
At present, there is no drug that can effectively increase muscle mass, and there is no drug that can treat sarcopenia. He Hongyin emphasized that the best way to increase muscle is balanced nutrition and effective exercise.
Slow walking, decreased grip strength, difficulty getting up, easy falls, weight loss, etc., are the five warning signs of sarcopenia.
How to screen and diagnose sarcopenia at home? He Hongyin said that the simplest self-test is “calf circumference measurement”. Put the index fingers and thumbs of both hands in a circle and place them on the calf. If there is a gap in the circle, it means a high probability of suffering from sarcopenia; if you measure it with a tape measure If the calf circumference is less than 32 cm for women and less than 34 cm for men, you must be careful of muscle loss resulting in insufficient quality.
Resistance training slows muscle and bone loss
Exercise is a good anti-aging medicine, especially resistance training, which can gradually increase the resistance load to improve body function and slow down the loss of muscle and bone density. He Hongyin suggested that you can use dumbbells, elastic ropes and elastic bands for resistance training at home, focus on the arms and front thighs, train the chest muscles and the back muscles of the arms, and make the quadriceps muscles on the front thighs stronger. It is not strenuous, and the ability to stand and walk is increased.
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