When people are 50 to 70 years old, muscle weight loss is as high as 30%. Some elderly people tremble when they walk because their muscles lack strength. Older people can do more exercises to increase their muscle strength. Common exercises suitable for the elderly, such as aerobic exercise, resistance training, flexibility exercise, balance exercise, etc. Four exercises to increase muscle strength for the elderly: aerobics, walking, softball training, etc. , can move the whole body, enhance cardiopulmonary endurance, and promote metabolism. Swimming and cycling can reduce the impact of gravity on bones and are also good choices. In addition, some housework activities (taking care of flowers and plants, cleaning the room, etc.) can also be counted as aerobic exercise. Intensity and frequency: at least 5 times a week, at least 10 minutes each time, 50-60 minutes a day. For resistance exercises, try to lift a 500ml mineral water bottle with both arms, carry a small oil bucket, and squat and other muscle groups to participate in strength training. Intensity and frequency: at least 2 times a week, 3 groups each time, 10 to 15 times per group. Flexibility exercises include yoga, Baduanjin, Tai Chi, etc. It can stretch body muscles and improve body flexibility and flexibility.
Intensity and frequency: at least 3 times a week. Balance exercises can exercise balance by alternating standing on one foot, walking in a straight line, standing on heels, standing on toes, and standing with eyes closed. But when practicing, make sure there is somewhere around you to help prevent falling. Intensity and frequency: twice a week. If you have poor physical strength, you can do some simple exercises, avoid sitting still, and move less. "Sarcopenia", also known as "sarcopenia", refers to a syndrome caused by a decrease in skeletal muscle content, strength, and function, and is more common in the elderly. At present, it is generally not understood and valued in China, but it cannot be ignored. Suffering from this disease not only severely reduces the quality of life of the elderly, but can also lead to heart and lung failure and even death. In addition to walking and running, people aged 40-60 actually need to train muscles! Before you know it, it's too late. This "skeletal muscle" is generally the layer of muscles wrapped around the human skeleton, mainly distributed in the trunk and limbs.
The three major functions of skeletal muscles have established an important position in the human body: 1. Providing power for the human movement system. Everyone uses the mobile phone screen to read articles, pick up things, walk, run, and dance square dances. Actions and physical exercises are completed through the brain's control of skeletal muscles. 2. Protein warehouse Without protein, there would be no life activities. Skeletal muscle is a vital reservoir for protein storage. When we don't get enough protein, skeletal muscles will give us part of the protein to synthesize nutrients, so that the human body will not be malnourished. 3. Glucose metabolism organ
Skeletal muscle can metabolize glucose and help people with abnormal blood sugar stabilize blood sugar. If we think of our bodies as a company, skeletal muscles are certainly important employees, but they eat "youth rice." Why? Read on. 1. As we age, skeletal muscles also age and atrophy. Especially after the age of 40, skeletal muscle muscle weight and muscle strength are lost faster and faster. Therefore, when people reach middle age, they may find that their muscles are getting smaller and weaker, and some people will show "butterfly arms". 2. Little physical activity and insufficient amount of exercise. The more immobile you are, the more it will accelerate the aging of human cells and make your body older. 3. Insufficient nutritional intake or malabsorption. Many elderly people eat too little and do not eat fish, meat, eggs and milk, resulting in insufficient protein intake.