Exercise in a proper way and adapt to the changes of muscles: home exercise prescription for sarcopenia

Sitting in front of the computer at work,

After get off work, sofa mobile phone party,

This sedentary lifestyle seems to have become commonplace.

But do you know?

Physical activity is generally insufficient.

It has become the fourth leading risk factor for death worldwide.

This data is chilling!

Maybe you would say,

How can you have so much time for physical exercise?

In fact, as long as it is physical activity,

Regardless of the form, it is good for your health.

For patients with sarcopenia,

As long as you follow the exercise prescription, you can exercise at home.

You can see the effect of "muscle" strain!

The World Health Organization's latest "Guidelines on Physical Activity and Sedentary Behavior" (hereinafter referred to as the "Guidelines") point out that regular physical activity is the key to preventing and managing NCDs; physical activity is also beneficial to mental health, including preventing cognitive impairment and symptoms of depression and anxiety, and helping to maintain a healthy weight and overall well-being. The "Guidelines" clearly state that children and adolescents should engage in at least 60 minutes of moderate to vigorous intensity physical activity every day ; adults and the elderly should engage in at least 150 to 300 minutes of moderate-intensity aerobic activity, or at least 75 to 150 minutes of high-intensity aerobic activity, or an equal amount of moderate-intensity and high-intensity combined exercise per week. When a person changes from a sedentary state to a regularly active state, even if the amount of exercise does not meet the WHO's recommended standards, they will benefit greatly.

1. Children and adolescents (5-17 years old)

1. Exercise recommendations

(1) At least 60 minutes of moderate to vigorous intensity physical activity every day, mainly aerobic exercise

(2) Do vigorous-intensity aerobic exercise and muscle- and bone-strengthening exercises at least 3 days a week

2. Benefits of physical activity

(1) Improve physical health (cardiopulmonary and muscle health)

(2) Improve cardiovascular metabolic health (blood pressure, dyslipidemia, glucose and insulin resistance)

(3) Bone health and mental health (reduced depressive symptoms)

(4) Cognitive outcomes (academic performance, executive function)

(5) Reduction of obesity

3. Good Practices

(1) A little physical activity is better than no activity

(2) Even if you do not reach the recommended activity level, a small amount of physical activity is beneficial to your health

(3) Start with a small amount of physical activity and gradually increase the frequency, intensity, and duration

(4) Provide safe and equal opportunities for all children and adolescents to participate in physical activities that are fun, varied, and appropriate to their age and abilities.

4. Suggestions

(1) Limit sedentary time, especially screen time

5. Notes

(1) Longer sedentary behaviors in children and adolescents are associated with adverse health outcomes: greater obesity; poorer cardiometabolic health, health status, and behavioral/prosocial behaviors; and reduced sleep duration.

2. Adults (18-64 years old)

1. Exercise recommendations

(3) Perform moderate or higher intensity muscle strengthening activities two or more days per week

2. Benefits of physical activity

(1) Improve all-cause mortality and cardiovascular disease mortality

(2) Improvement of new-onset hypertension, site-specific tumors, and type 2 diabetes

(3) Reduce anxiety and depression symptoms

(4) Improve cognitive health, sleep, and obesity index

3. Additional health benefits

4. Good Practices

(1) A little physical activity is better than no activity

(2) Even if you do not reach the recommended activity level, a small amount of physical activity is beneficial to your health

(3) Start with a small amount of physical activity and gradually increase the frequency, intensity, and duration

5. Suggestions

(1) Limit sedentary time and use it for physical activity of various intensities (including micro-intensities)

(2) To help reduce the adverse health effects of excessive sedentary behavior, adults should strive to exceed recommended levels of moderate to vigorous intensity physical activity.

3. Elderly people (over 65 years old)

1. Exercise recommendations

(3) Perform moderate or higher intensity muscle strengthening activities two or more days per week

(4) A variety of multi-component physical activities at least three days per week, emphasizing moderate or higher intensity functional balance and strength training

2. Benefits of physical activity

(1) Improve all-cause mortality and cardiovascular disease mortality

(2) Improvement of new-onset hypertension, site-specific tumors, and type 2 diabetes

(3) Reduce anxiety and depression symptoms

(4) Improve cognitive health, sleep, and obesity index

(5) Physical activity helps prevent falls and fall-related injuries as well as decline in bone health and functional ability.

3. Additional health benefits

4. Good Practices

(1) A little physical activity is better than no activity

(2) Even if you do not reach the recommended activity level, a small amount of physical activity is beneficial to your health

(3) Start with a small amount of physical activity and gradually increase the frequency, intensity, and duration

(4) Engage in physical activity within the limits of your functional abilities and adjust the intensity of physical activity according to your health level

5. Suggestions

(1) Limit sedentary time and use it for physical activity of various intensities (including micro-intensities)

(2) To help reduce the adverse health effects of excessive sedentary behavior, older adults should strive to exceed recommended levels of moderate to vigorous intensity physical activity.

Exercise can reduce the occurrence of sarcopenia, strengthen physical fitness, prevent and treat chronic diseases, and prolong life. Exercise in a proper way and follow the changes of your muscles. Get moving now!

References:

[1] Sun Jianqin. “Muscle” cannot be lost: A complete guide to the prevention and treatment of sarcopenia[M]. Shanghai: Shanghai Science Popularization Press, 2022.6.

[2] Chinese expert consensus on exercise prescription (2023)01. Chinese Journal of Sports Medicine, 2023, 42(01): 3-13.-D01:10.16038/i.1000-6710.2023.01.012.

[3] Liu Juan, Ding Qingqing, Zhou Baiyu, et al. Expert consensus on the diagnosis and treatment of sarcopenia in the elderly in China (2021)[J]. Chinese Journal of Geriatrics, 2021, 40(80): 943-952.

[4] Yu Pulin, Gao Chao, Zhou Baiyu, et al. Chinese expert consensus on core information for preventing sarcopenia in the elderly (2021)[J]. Chinese Journal of Geriatrics, 2021, 40(8):953-954.

END Author: Gao Caiping Wu Yunfeng

Unit: Shanghai Tongji University Affiliated Yangzhi Rehabilitation Hospital (Shanghai Sunshine Rehabilitation Center)

Chief Judge: Zhai Hua (Shanghai Yangzhi Rehabilitation Hospital Affiliated to Tongji University, Vice Chairman of the Science Popularization Working Committee of the Chinese Rehabilitation Medicine Association)

Editor: Jia Jing (Xinhua Hospital Affiliated to Shanghai Jiao Tong University School of Medicine)