Is your age more than 60 years?
Do people older than 60 years of age live with you?
If the answer to these two questions is yes. Then please spare 5 minutes and read this write up at least twice.
The text that follows is a translation made using an app. Please condone errors of translation.
What is Sarcopenia? Sarcopenia. Aging is characterized by a loss of skeletal muscle mass and strength. It is a terrible situation.
Title: "Use Your Functional Muscles Slowly"
1. To get into the habit of standing ... don't just sit! ... and if you can sit, don't sleep!
2. After age 50-60, losing weight is not possible, especially if you don't exercise and rely on eating less to lose weight!
Why?
Because if all the muscles are lost, it can be very dangerous!
3. Does running, cycling or climbing cause knee pain?
If you've never exercised before, all you can think of in your mind is to run, bike or climb because it will hurt your knees! But, if you have enough muscle strength and get into the habit of running, cycling and climbing slowly, it can be a good exercise and won't hurt your knees! Whether your knees hurt or not depends on your muscle strength!
4. If an elderly person is sick and hospitalized, don't tell them to rest more ... or lie down and rest and don't get out of bed!
Lying down for a week causes at least 5% muscle loss!
And the old man can't get his muscles back!
5. Don't think you are filial by not letting the elders do the housework and scold them if the maids do!
Usually, many older people who hire helpers lose muscle quickly!
6. Don't just do one activity every day when you go to the park.
Don't only move your arms when you can move your legs too. You must also pull the horizontal bar or move each sports equipment!
Because as long as a person moves, all the muscles of the entire body are involved!
Many elderly people have trouble swallowing due to insufficient exercise!
In the end, they couldn't even cough up a mouthful of spit and they died because of it!
7. Sarcopenia is scarier than osteoporosis!
While you need to be careful not to fall because of osteoporosis, sarcopenia not only affects quality of life, but also increases blood sugar levels due to insufficient muscle mass!
8. The fastest loss of sarcopenia occurs in the leg muscles!
Because the legs do not move when a person sits or lies down and the strength of the leg muscles is affected ... this is especially important!
Don't let your feet turn black!
So squat at least 20 to 30 times a day. A squat isn't sitting down, it's like sitting on a toilet seat... you can use a chair and stand when your butt touches the seat!
Taiwan's advanced medical system also has health insurance but elderly people in Taiwan spend an average of 8 years in a wheelchair before they die!
And you don't want eight years old when the quality of life is so poor!
You must pay attention to sarcopenia!
Take the stairs... running, cycling and climbing are all great exercise and can build muscle!
For a better quality of life for everyone in old age...
MOVE... DON'T WASTE YOUR MUSCLES!!
Aging starts from the feet upwards!
Keep your legs active and strong!!
▪️As we pass the years and get older every day, our feet should always be active and strong.
As we continue to grow old / getting older, we should not be afraid of gray hair (or) dull skin (or) wrinkles on the face.
▪️ Longevity As summarized by the popular US magazine "Prevention" among the signs of a long fit life, strong leg muscles are listed at the top as the most important and essential.
Please walk every day.
▪️ If you don't move your legs for just two weeks, your actual leg strength will decrease in 10 years.
Just walk
▪️A study from the University of Copenhagen in Denmark found that both young and old, during two weeks of inactivity, leg muscle strength can weaken by a third which is equivalent to aging by 20-30 years !!
so just walk
▪️Because our leg muscles are weakened, it will take a long time to recover even if we rehabilitate and exercise afterwards.
to walk
▪️So regular exercise like walking is very important.
▪️Rest on the feet keeping the weight of the entire body balanced.
▪️ Feet are a type of pillar, which bear the entire weight of the human body.
Walk daily.
▪️Interestingly, 50% of human bones and 50% of muscles are in the two legs.
So walk.
▪️The largest and strongest joints and bones in the human body are also located in the feet.
10,000steps/day
▪️Strong bones, strong muscles and flexible joints form the iron triangle which carries the most important load i.e. the human body.”
▪️ 70% of human activity and energy burn in a person's life is done by two feet.
▪️Did you know this? When a person is young, their thighs are strong enough to lift a small cart weighing 800 kg!
▪️ Feet is the center of body movement.
50% of human body's veins, 50% of blood vessels and 50% of blood flows through both legs.
▪️ It is the largest circulatory network connecting the body.
So walk everyday.
▪️Only when the legs are healthy, the blood flows smoothly, so people who have strong leg muscles definitely have a strong heart. Walk.
▪️ Aging starts from the feet upwards
▪️As a person gets older, the accuracy and speed of transmission of instructions between the brain and legs decreases, compared to when the person is young. please walk
▪️In addition, the so-called bone fertilizer calcium will be lost sooner or later, making the elderly more prone to bone fractures. Walk.
▪️Bone fractures in the elderly can easily lead to many complications, especially malignancies such as cerebral thrombosis.
▪️Did you know that usually 15% of elderly patients die at most. Thigh bone fracture within a year !! Walk daily without fail
▪️ Leg exercise, even after age 60 is never too late.
▪️Although our feet/legs age slowly over time, exercising the feet/legs is a lifelong task.
Walk 10,000 steps
▪️Only regular foot strengthening can prevent or slow down further aging. walk for 365 days
▪️ Please walk for at least 30-40 minutes every day to ensure that your feet get enough exercise and your leg muscles stay healthy.
Please share this information with all your friends and family members.
Visit this site for technical information.
https://www.aginginmotion.org/about-the-issue/
