Sarcopenia: Aging is an inevitable part of our lives, but various changes occur in the body in line with age. One of the most important problems among these changes is sarcopenia, which refers to the weakness or loss of muscle strength. This problem is usually more common in the elderly, especially those who are not very physically active or sedentary. However, due to lack of correct information and awareness, sarcopenia can lead to bigger problems like type-2 diabetes. A study by the All India Institute of Medical Sciences (AIIMS), Delhi has highlighted this issue.
What is sarcopenia?
Sarcopenia is a physical condition in which muscle strength, mass, and performance decrease over time. It is usually more common in older people, whose muscle strength decreases and disrupts their lifestyle. As a result, their daily activities, walking, lifting, and even exercising become difficult. This not only causes muscle weakness, but also affects the quality of life to a great extent.
Causes of sarcopenia
The main cause of sarcopenia is muscle weakness, which increases with age. There are also some other causes, such as inactivity, lack of proper nutrition, or the effects of other diseases. When a person is constantly lying down or moving less, the muscles start to weaken. As a result, people cannot put pressure on certain parts of the body and physical activities can easily be disrupted. In particular, the leg muscles are damaged quickly, because the legs are a large part of our body and physical strength and activity are directed through them.
Effects of sarcopenia
The most dangerous aspect of sarcopenia is that it can cause other health problems in the body. Studies have shown that sarcopenia can be more dangerous than osteoporosis. In osteoporosis, where there is a risk of breaking the legs, sarcopenia can cause blood sugar levels to increase due to muscle weakness and insufficient strength. This increases the risk of type 2 diabetes or other diseases. Therefore, it is very important to maintain muscle strength in the early stages of old age.
Some effective ways to maintain muscle strength
Develop a habit of standing instead of sitting as much as possible. Any physical activity requires standing and walking, so that the muscles are strong.
Reduce the amount of rest
If a middle-aged person is admitted to the hospital, do not ask him to rest too much. Studies have shown that lying down for a week can reduce muscle mass by 5%, and it can never be restored. Therefore, it is necessary to get out of bed and walk lightly.
Comparison of sarcopenia and osteoporosis
To be protected from osteoporosis, one must be careful so that no one falls, but sarcopenia is not only a bone problem, it also affects the quality of life. For this reason, it is even more important to improve muscle strength and maintain strength.
Take care of leg muscles
The leg muscles weaken the fastest. Not moving the legs or moving less often leads to weakening of the leg muscles. For this, climbing stairs, cycling or light running are very effective exercises.
Walk every day
To maintain the muscles of the body in old age, you need to walk regularly. In particular, you need to continue exercising your legs even after the age of 70. By walking properly, muscle strength will be maintained, and the overall health of the person will be good.
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