Movement does not mean movement! Medical: After 30 years of age, muscle strength will be lost 2% to 4% per year

[Changchun Monthly/Editorials] A 62-year-old woman often complains about back and waist pain and numbness in her arms. The situation of using pain relief cream will improve, but it will soon be released. She works in a snack bar every day and has to...


[Changchun Monthly/Editorials] A 62-year-old woman often complains about back and waist pain and numbness in her arms. The situation of using pain relief cream will improve, but it will soon be released. She works in a snack bar every day and has to stand for 9 hours, keeps her hands active, and does not have the habit of exercising exercises. After post-medical diagnosis is caused by long-term non-exercise and aging, which makes it impossible to work and cause muscle damage. The patient is instructed to take a break and give anti-inflammatory and pain relief medicine. The next time the clinic is greatly improved, it is recommended that patients avoid or reduce working hours. After the muscles no longer have any pain, they should exercise regularly to reverse the phenomenon of muscle atrophy. After 30 years old, muscle strength loses 2% to 4% per year, Zhou Mingwen, director of the medical department of Shutian Clinic, said that after adults are 30 years old, they begin to experience muscle degeneration. If there is no exercise habit, muscle mass will be reduced by 1% per year and muscle strength will be reduced by 2% to 4% per year. The degradation rate will accelerate as the years increase. Those with sports habits can reduce the degradation rate.

Zhou Mingwen explained that as he grows older, his muscles will begin to slowly lose. He is often asymptomatic at the age of 30, and often suffers from back pain or muscle strain at the age of 40 to 60, and cannot bear the work he can do when he is young. 7. If you feel that you are not strong, have poor vitality, and walk very slowly at the age of 80, you may have sarcopenia.

The easy home inspection method is "any standing up and walking test". Please stand up from the chair, walk 3 meters, then turn around, walk 3 meters, and then sit down. If it exceeds 20 seconds, you may have sarcopenia. If the continued viciousness will lead to reduced ability to move, even disability, and unable to stand or walk, you must use a wheel chair to increase the need and cost of health care.

If you don't move your muscles, you will degenerate. Long-term exercise can reduce loss. Zhou Mingwen pointed out that in terms of nutrition, you should eat 1.2 to 1.5g of protein per kilogram of weight per day. Protein sources include meat, eggs, cherries, milk, tofu, beans, fruits, etc. In addition to adjusting the balance of calcium and phosphorus, vitamin D should also play an important role in maintaining muscle function and muscle strength. In addition, regular ground movement is also very important.

The muscles of people have the characteristics of "use to retreat", so any age should establish a habit of sports. For people who do not exercise for a long time, no matter how old they are or how harmful muscle atrophy is, as long as they start exercising, it will be helpful to the muscles and will never be too dissatisfied.

Zhou Mingwen further explained that any movement can reduce muscle degeneration, among which impedance training (weight training) is the most effective. It is recommended to do it 1 to 2 times a week. Impedance training should include large muscle groups and core muscle groups. The former can be trained using fitness equipment, elastic slugs, grip balls, flasks, and body weights. It is recommended to perform core movements, such as squat steps, bridge poses, etc.

Finally, Zhou Mingwen reminded that youth cannot come back and muscles cannot come back. Replenish protein and vitamin D, and in combination with regular exercise, in addition to preventing muscle atrophy, it can also strengthen muscles. But any movement must be progressive step by step, and do not force yourself to avoid damage to sports, especially for older people, be especially careful. If you have chronic diseases, especially cardiopulmonary diseases, you should ask a doctor to understand your limitations and choose appropriate sports.

(provided by text authorization/NOW Health)



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