Is it worth it to stay slim in old age? Beware of sarcopenia in the elderly!

Sarcopenia refers to the aging-related decline in skeletal muscle mass, muscle strength or physical function, which is more common in the elderly. It is also called muscle wasting syndrome, sarcopenia, and sarcopenia.

Sarcopenia was originally based on the reduction of muscle quality and quantity, but now emphasizes the importance of muscle strength and the decline in physical function caused by the reduction of muscle quality. As one of the common geriatric syndromes, sarcopenia has a huge impact on family medical burden and social public health expenditure due to its high incidence, insidious onset, and wide-ranging impact on the body.

The total amount of muscle and muscle strength change with age. The overall trend is first increasing and then decreasing. In adulthood, muscle strength and total amount of muscle reach their maximum value, and then gradually decrease with age. The impact of sarcopenia on health depends on the amount and degree of muscle loss. High-risk groups include the elderly, the weak, osteoporosis, tumors, COPD, diabetes, gastrointestinal diseases, heart disease patients, etc.

The causes of sarcopenia are divided into primary (aging) and secondary (disease, immobilization, malnutrition). Malnutrition is one of the main causes of sarcopenia in the elderly.

One way to detect sarcopenia is to measure the maximum circumference of the calf. The subject sits on a chair with the thigh and calf at 90 degrees, and uses a tape measure to measure the thickest part of the calf. The recommended calf circumference for sarcopenia screening is <34cm for men and <33cm for women. If there is no measuring tool, you can also use your fingers to quickly measure the calf, with the thumb and index finger wrapped around the thickest part of the calf.

The risk of developing sarcopenia from low to high is:

The best way to prevent sarcopenia is exercise intervention, which helps promote muscle growth, improve cardiopulmonary endurance and physical function. Middle-aged and elderly people without obvious contraindications to exercise should perform regular resistance exercise, aerobic exercise, and balance training. The following are some common training methods, but for patients initially screened for sarcopenia, it is recommended to develop a personalized plan under the guidance of professionals.

Before training, you should do 3 to 5 minutes of warm-up exercises, such as slow walking and joint activities, to reduce the possibility of sports injuries.

Resistance exercise can be used as the main form of exercise for patients with sarcopenia. Elastic bands, sandbags, dumbbells, mineral water bottles, etc. can be used for resistance exercise. Gradually increase the intensity of exercise. 2 to 3 times per week, no less than 30 minutes each time, for at least 12 weeks. In the initial stage, each movement is 8 to 10 times per set, 1 to 2 sets, and rest for 1 to 2 minutes between sets. In the advanced stage, the number of repetitions can be increased first, and then the resistance can be increased to increase the intensity of exercise.

Balance training can help elderly people with sarcopenia reduce the risk of falling. The training includes standing with feet together, standing with feet forward and backward, standing on one leg, walking backwards, walking sideways, Tai Chi, etc. Static balance movements start from 10 seconds and gradually increase to 1 to 2 minutes. During training, you can combine and exchange exercise methods to increase the fun of exercise.

The key to the prevention of sarcopenia is prevention. Early prevention of sarcopenia can reduce adverse outcomes such as falls, fractures, and disability in the elderly. Therefore, we must start to store muscle for ourselves from now on, so that we can withstand consumption when we are old. Remember the two secrets to maintaining muscle: scientific exercise and balanced nutrition. Finally, money cannot buy health in old age, saving money is not as good as saving muscle!