How to keep your muscles strong as you get older?

In the late 60s, who suffered back pain and leg weakness due to spinal stenosis, his athlete gradually suffered from walking as his physical activity decreased and his laying time increased. After a few months, if you do not stick your staff, your body will be struggling and it will be difficult for you to walk properly. A doctor who visited the hospital advised the doctor, "If you usually move less, your muscle mass will decrease more quickly."

Muscle is a metallurgical metallurgy less muscle aches, chronic diseases, malnutrition, lack of exercise due to decreased muscle mass, muscle strength and muscle strength is associated with the disease. It slows down the gait, it is hard when it wakes up, it does not have any energy, and it often gets dizzy. The World Health Organization (WHO) listed it as a full-fledged disease last year, considering the fact that it has a large impact on the quality of life in old age.

Even if you can not keep going, you need to catch your muscles.
As you get older, your muscles decrease. This is a natural aging process. In healthy adults, 35-40% of body weight (30-35% of women) is in the 20-30 age group, but this decreases by 1-2% each year, and decreases to 15-25% of body weight in the 60s and 70s. Usually, large muscles such as back muscles, abs, hip muscles, and thigh muscles disappear noticeably.

Decreased muscle mass reduces body metabolism (calorie consumption) and leads to obesity. It is susceptible to various chronic consumption metabolic diseases (lifestyle-related diseases), and also acts as a cause of poor circulation of the human body. "As a result of a survey of about 3,000 elderly people aged 65 or older, 24% of them showed myopenia," said Professor Kim Gwang-jun of the Severance Hospital. "If the muscle mass is reduced, it affects not only the infection but also the cognitive function, Explained.

The study also found that the probability of a 20 percent lower-aged elderly person being killed or hospitalized in a nursing hospital is 5.2 times higher for men and 2.2 times higher for women than other elderly people. Professor Lee Eun-ju of the Asan Medical Center in Seoul and Dr. Jeong Hee-young of KAIST, along with Pyeongchang-gun Health Medical Center, visited 1343 senior citizens aged 65 or older (average 76 years) October to August, 2017).

Professor Lee Eun-joo pointed out, "It is wrong to think that muscular dysfunction and muscular strength are reduced when an elderly person does not consider myopenia as an illness." Professor Lee emphasized, "Reducing the muscle of the elderly can be a direct signal of health deterioration and death. Therefore, I should prevent myopenia by using usual aerobic exercise and strength exercise, and if the suspicion of myopenia is suspected,

When using the recent Korean version of the Korean version of the scoliosis screening questionnaire, which is presented by a team member of the Department of Family Medicine at the Kyunghee University Hospital, Kim Sunyoung,  The question items are designed to simplify selection of myopenia by five types of questionnaires including strength, walking aids, standing in a chair, stair climbing, and falls. Professor Won said, "Myopia patients are associated with a decrease in physical function, so they will be used as a useful tool to check not only myopia but also overall health status."

To prevent myopenia, it is important to have exercise and eating habits to raise and maintain muscles from a young age. As much as 65 to 70% of the human body is in the lower body, focusing on the lower body movement is a way to easily increase the muscle mass. Especially walking is the most suitable exercise for old age because there is no risk of excessive use of the lower back muscles and excessive pulse. If it is not easy to walk with arthritis, it is effective to raise thighs and calf muscles by swimming or walking in water.

Because the main ingredient in muscle is protein, eating protein-rich foods before exercise can be a great help in increasing muscle mass. Lean meat, dairy products, eggs, legumes, tofu and fish are the major protein sources. In addition, when exercising, it is good to consume an appropriate amount of carbohydrate that can be easily converted into energy.