Medifit Active Rehabilitation Center
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In 1989, Rosenberg put forward the terminology Sarcopenia, derived from Greek (sarx meaning flesh and penia meaning loss). International Working Group on Sarcopenia The International Women's Health System (IWGS) defines sarcopenia as a condition characterized by decreased muscle mass and function (skeletal muscle). Sarcopenia can consist of decreased muscle mass alone or accompanied by increased fat mass. In older adults, muscle loss leads to decreased muscle strength, which disrupts daily physical activity, reduces quality of life, increases the risk of disability, and even increases the risk of death.
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Sarcopenia begins to occur between the ages of 40 and 50, and its incidence increases by 0.61 TP3T annually. The prevalence of sarcopenia in Asia ranges from 81 TP3T to 221 TP3T in women and 61 TP3T to 231 TP3T in men. In those aged 65 and over, the prevalence is approximately 141 TP3T, increasing to 531 TP3T in those aged 70 and over.
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- Aging
- Female > male
- Low levels of physical activity
- Poor nutrition (obesity)
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- Quickly experience weakness and loss of stamina during activities
- Reduced muscle mass
- Easy to fall
- Poor quality of life
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Efforts to prevent sarcopenia should begin as early as possible, at a young age. Some things you can do to prevent sarcopenia include:
- Increase physical activity, namely by doing moderate intensity activities for at least 30 minutes a day / 150 minutes a week.
- Do weight training, at least 2x/week with the application of weights adjusted to individual abilities.
- Reduce sedentary time. Sitting for more than 7 hours per day increases the risk of sarcopenia.
- Consuming nutritious food (especially protein intake) and balanced nutritional portions prevents obesity and sarcopenia.
- The use of modalities such as ultrasound may be given to speed healing.
- If necessary, you can take painkillers.
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The key to preventing sarcopenia is engaging in regular physical activity as early as possible. There is strong evidence in the literature that progressive weight training helps prevent sarcopenia. In a study by Law TD et al. (2016), 24 weeks of weight training in elderly individuals with limited mobility, combined with a simple protein intake, increased thigh muscle cross-sectional area by 4.61 μg/mL.
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