Monday, April 18, 2022

Sarcopenia - Interesting Stuff that Will Get You Off Your Butt

Don aka Dr Vardha forwarded this on our group the other day. I found it quite interesting - at the very least it will get people off their backsides! 

What is SARCOPENIA

Sarcopenia. is the loss of skeletal muscle mass and strength as a result of ageing.  It is a terrible condition.

Let’s explore sarcopenia !

Title: "Slowly Use Your Functional Muscles"

1. To develop a habit of being able to stand ... just don’t sit!  ... and don’t lie down if you can sit!

2. After the age of 50~60, it is not possible to lose weight, especially if you do not exercise and rely on eating less to lose weight!  

Because if all the muscles are lost, it can be  very dangerous!

3. Does running, cycling or climbing hurt the knee?

If you have never exercised before you can only go running, biking, or climbing in your mind as it will hurt your knees a lot!  

But if you have enough muscle strength and slowly develop the habit of running, cycling, and climbing, it can be a good exercise and not hurt your knees!  Whether you hurt your knees or not depends on your muscle strength!

4. If an elderly person is sick and hospitalized, don't ask him to rest more ... or lie down and relax and not get out of bed!

Lying down for a week loses at least 5% of muscle mass !  

And the old man can't get his muscles back !

5. Don't think that you are filial by not letting the elders do any housework, and scold the maid if they do it ! 

Usually, many elderly people who hire helpers lose muscle faster !

6. Don't just do a single activity every day when you go to the park. 

Dont just shake your hands when you can also shake your legs. You must also pull the horizontal bar or move every sports equipment! 

Because as long as a person moves, then all the muscles of whole body will be involved!  

Many elderly people even have difficulty swallowing because of insufficient exercise!  

In the end, they could not even cough up a mouthful of sputum and die because of this!

7. Sarcopenia is more terrifying than osteoporosis ! 

With osteoporosis you just need to be careful not to fall, whereas sarcopenia not only affects the quality of life but also causes high blood sugar due to insufficient muscle mass!

8. The fastest loss of sarcopenia is in the muscle of the legs!

Because when a person sits or lie down, the legs are not moving and the muscle strength of the legs are affected ... this is particularly important !  

Don't become black feet !  

So squat at least 20 to 30 times a day. 

Squat is not squatting down but like sitting on the toilet seat ... you can use a chair and stand up when your butt touches the seat!

You MUST pay attention to sarcopenia!

Go up & down stairs ... running, cycling and climbing are all great exercises and can increase muscle mass!

For a better quality of life for everyone in old age ... 

Move... don't waste your muscle!!

Aging   starts   from  the  feet  upwards !

      

KEEP  YOUR   LEGS  ACTIVE  &  STRONG  !!

▪️As  we   put   on  years  &  keep   getting   old   on  a  daily  basis ,   our  feet  must   always   remain active & strong.

As  we  are constantly   ageing / get aged,  we  should not  be  afraid  of  our  hair  turning   grey (or) skin  sagging ( or) wrinkles on face.

▪️Among  the  signs  of longevity, long fit life as summarized  by the  popular US Magazine  " Prevention ", strong  leg   muscles  are listed  on  the   top,  as  the  most  important & essential  one. 

Please walk daily.

▪️If   you  don’t move your  legs for just two  weeks,  your real leg  strength  will  decrease  by 10  years. 

Just walk

▪️A  study  from  the University of Copenhagen in  Denmark  found  that both old & young, during  the  two   weeks  of  inactivity,  the  legs  muscle  strength can weaken by a  third which is equivalent  to   20-30  years  of  ageing !! 

So just walk

▪️As  our  leg  muscles weaken, it  will  take a long  time  to  recover, even if  we  do rehabilitation  & exercises,  later. 

WALK. 

▪️Therefore, regular exercise like walking, is very important.

▪️The  whole   body weight/ load  remains  and  rest  on  the  legs.

▪️The feet  are a  kind  of pillars, bearing  the entire weight  of  the  human  body. 

Walk everyday.

▪️Interestingly,  50%  of a  person's  bones & 50%  of  the   muscles, are  in  the  two  legs. 

Do walk

▪️The  largest &  strongest  joints & bones  of  the   human body   are  also  in  the  legs. 

10K steps / day

▪️Strong   bones, strong  muscles  and flexible   joints   form  the Iron  Triangle   that  carries  the  most important   load   i.e.  the  human  body."

▪️70%  of  human activity and burning  of energy in  one's  life  is done  by  the  two  feet.

▪️Do  you  know  this ? When a  person  is  young,   his/ her  thighs have  enough  strength , to lift  a  small car of  800 kg !

▪️The foot  is  the center of  body locomotion.

▪️Both  the   legs together  have  50%   of the   nerves    of   the  human  body,  50%   of  the   blood  vessels  and  50%  of   the   blood   is flowing  through   them.

▪️ It  is  the  largest  circulatory  network  that connects  the   body. 

So walk daily.

▪️Only when  the feet are  healthy then  the convention current  of blood  flows ,  smoothly,   so  people who  have  strong  leg muscles  will  definitely have  a strong  heart. Walk. 

▪️Aging  starts  from  the  feet  upwards

▪️As  a   person  gets older, the  accuracy & speed  of  transmission  of instructions   between the  brain and   the  legs decreases, unlike  when a  person  is  young. Please walk

▪️In   addition,   the   so-called   Bone  Fertilizer Calcium will  sooner  or later  be  lost  with  the passage  of  time,  making  the   elderly  more  prone  to   bone fractures. WALK.

▪️Bone  fractures  in  the  elderly   can  easily  trigger  a  series   of complications, especially  fatal  diseases   such  as   brain   thrombosis.

▪️Do  you   know   that 15% of elderly  patients   generally, will  die  max. within  a  year  of   a  thigh-bone   fracture !! Walk daily without fail

▪️ Exercising  the legs,   is   never  too  late, even  after   the  age  of 60  years.

▪️Although   our   feet/legs  will   gradually   age with    time,  exercising  our  feet/ legs  is  a  life-long  task.  

Walk 10,000 steps

▪️Only  by regular strengthening   the  legs, one   can   prevent   or reduce  further  aging. Walk 365 days

▪️ Please  walk  for at  least 30-40  minutes   daily   to  ensure   that   your   legs  receive   sufficient   exercise and  to  ensure  that  your  leg  muscles remain healthy.

*You  should   share  this  important  information  with  all  your  40+years"  friends & family  members, as everyone  is  aging  on  a  daily basis

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