Gao Yumei has set off a wave of muscle-building and fat-reduction trends in recent years. It seems to be a patent exclusively for young people who love beauty, and activities for the sake of a beautiful body. However, middle-aged and elderly people actually grow older with age. As the lower body grows, it will also gradually lose muscle strength, especially in women, which is more obvious than in men. Once the muscle strength of the lower body declines, it is easy to become bedridden due to falls. Muscle strength gradually decreases after the age of 30, and decreases by 15% every 10 years after the age of 70. Generally speaking, the human body's muscle strength will reach its peak at the age of 20-30, and will gradually decrease over the next 20 years, decreasing by approximately 1% per year. %-2%, will drop rapidly after the age of 60, and will decrease by 15% almost every decade after the age of 70. Among them, the symptoms are more obvious in women than in men, and the muscles of the lower body are more likely to weaken than the muscles of the upper body. Once the muscle strength of the lower body is reduced, not only the fulfillment of life will be affected, but also the ability to walk smoothly will be affected, and it is easy to fall and cause Being bedridden for many years. One in every seven people over the age of 80 suffers from sarcopenia. The prevalence rate of sarcopenia among people over the age of 65 in Taiwan is about 9%, and it rises to 15% among those over the age of 80. This means that originally 1 in 10 people suffer from the disease. 1 in 7 people suffer from sarcopenia. Modern people have to sit for long periods of time due to work. Without exercise, they are prone to muscle strength degradation, which leads to a decrease in basal metabolic rate, leading to a trend of younger patients with sarcopenia. Hidenori Arai, President of Japan's National Longevity Medical Research Center, mentioned that there are the following three indicators that can be used to preliminarily self-diagnose whether you have sarcopenia: 3 indicators of sarcopenia Slow walking pace Need to hold on to the handle to go up stairs Unable to unscrew If you find that you have the above symptoms, you may be suffering from sarcopenia. You can gradually improve your living habits through diet and exercise. There are three types of sarcopenia risk groups. Dr. Arai also mentioned that there are three types of people who need special attention: Young women who want to lose weight but only eat less and do not exercise are likely to only lose muscle in the weight loss process. rather than fat. People with metabolic syndrome who have very slender legs may only follow the doctor's instructions to control their diet and do not do any additional exercise. Instead, they will have the symptoms of muscle mass loss and obesity, and the body will lose muscle strength as it decreases. At the same time, you need to carry your weight, which makes it easy to fall down from time to time. Those who are slender and over 75 years old and whose BMI value is less than 18.5 and whose diet often lacks protein intake can easily lead to sarcopenia. In recent years, Gao Yumei has set off a wave of muscle-building and fat-reduction trends. It seems to be a patent exclusively for young people who love beauty. It is an activity performed for the sake of a beautiful body. However, middle-aged and elderly people will actually gradually lose muscle mass as they grow older. Strength, especially in women, is more obvious than in men. Once the muscle strength of the lower body declines, it is easy to become bedridden due to falls. Muscle strength gradually decreases after the age of 30, and decreases by 15% every 10 years after the age of 70. Generally speaking, the human body's muscle strength will reach its peak at the age of 20-30, and will gradually decrease over the next 20 years, decreasing by approximately 1% per year. %-2%, will drop rapidly after the age of 60, and will decrease by 15% almost every decade after the age of 70. Among them, the symptoms are more obvious in women than in men, and the muscles of the lower body are more likely to weaken than the muscles of the upper body. Once the muscle strength of the lower body is reduced, not only the fulfillment of life will be affected, but also the ability to walk smoothly will be affected, and it is easy to fall and cause Being bedridden for many years. One in every seven people over the age of 80 suffers from sarcopenia. The prevalence rate of sarcopenia among people over the age of 65 in Taiwan is about 9%, and it rises to 15% among those over the age of 80. This means that originally 1 in 10 people suffer from the disease. 1 in 7 people suffer from sarcopenia. Modern people have to sit for long periods of time due to work. Without exercise, they are prone to muscle strength degradation and a decrease in basal metabolic rate, leading to a trend of younger patients with sarcopenia. Hidenori Arai, President of Japan's National Longevity Medical Research Center, mentioned that there are the following three indicators that can be used to preliminarily self-diagnose whether you have sarcopenia: 3 indicators of sarcopenia Slow walking pace Need to hold on to the handle to go up the stairs Unable to unscrew If you find that you have the above symptoms, you may be suffering from sarcopenia. You can gradually improve your living habits through diet and exercise. There are three types of sarcopenia risk groups. Dr. Arai also mentioned that there are three types of people who need special attention: Young women who want to lose weight but only eat less and do not exercise are likely to only lose muscle in the weight loss process. rather than fat.
People with metabolic syndrome who have very slender legs may only follow the doctor's instructions to control their diet and do not do any additional exercise. Instead, they will have the symptoms of muscle mass loss and obesity, and the body will lose muscle strength as it decreases. At the same time, you need to carry your weight, which makes it easy to fall down from time to time. Those who are slender and over 75 years old and whose BMI value is less than 18.5 and whose diet often lacks protein intake can easily lead to sarcopenia. Noriko Nishimura, a certified sports trainer from the Japan Sports Association, mentioned that the muscles around the thighs are needed to maintain daily life, especially the psoas major, which is an important muscle that connects the hip joint and the pelvis, such as walking. Movements of the feet, going up and down stairs, or standing up from a chair all require the activity and support of the psoas major. Therefore, exercising the psoas major can prevent the muscles of the whole body from gradually weakening. Noriko Nishimura mentioned that the following simple exercises can be performed with the assistance of a chair to achieve the purpose of exercising the psoas muscles, thereby delaying metabolic syndrome and other diseases caused by rapid degeneration of body muscle strength. When performing the following exercises, you must be careful not to hold your breath in order to perform the movements perfectly, and do not rely on reaction force. Instead, perform the movements slowly and be aware of how the muscles you are using are working. Lift your thighs and sit on a chair, as if you are holding your knees. Slowly lift one thigh, lift your chest and stretch your back muscles as much as possible. Do this for about 10 times, for 1 -3 times, then switch sides. With your knees straight against the back of the chair, straighten one knee. Hold it for about 1 second, then return to the original natural state of sitting and bending your knees. Lift and straighten alternately left and right. Do this about 10 times for 1-3 cycles. That’s it. Stretch your legs back on the armchair and hold the back of the chair with both hands. Spread your feet as wide as your shoulders. Slowly lift one leg back and straighten it. Hold it for about 1 second and then return to the original state. Interaction between left and right or first. It doesn’t matter if you do it unilaterally, just do one cycle about 10 times, and do 1-3 cycles.