Everyone must do it regularly but only the elderly who aged well arrive in time.
Physiological aging is more visible from the age of 60. But he doesn’t touch everyone in the same way. Some people keep good autonomy for a long time, others see their capacities decline earlier. How to know where we are? In geriatrics, several indicators make it possible to assess healthy aging. Muscle strength, body balance, walking speed or the ability to carry out the activities of daily life alone are all markers used to detect possible fragility. From the age of 70, a criterion has in particular. It is even the one to look at priority. This is muscle mass.
“”From 35 years old, muscle mass decreases by around 1 % per year. From the age of 60, this decrease increases to 3 % per year “, explains Sylvain suddenly, sports coach. Reduced muscle mass weakens overall health. “The less muscle mass, the less we do activity and the more you risk being sick“Muscle mass is also linked to balance. However, falls are more frequent as they age, and increase the risk of fractures. Ultimately, this promotes loss of autonomy.
Certain gestures of everyday life allow us to realize its form after 70 years. The coach quotes the ability to take care of his house alone, to arrange it without help … but one of the most visible signs manifests itself at the time of the races. Thus, according to Sylvain suddenly “Lifting the items from the shopping cart to the checkout, putting them in the car, and bringing them to your home, is really the most significant sign to know if you get well or not“. The coach also draws attention to the ability to raise your arms over your head. If it becomes difficult, it can reveal calcification of the joints.
It is important to maintain your muscle mass from 40 years. “It is an investment for the future. The earlier you do it, the more we limit the decline.” The professional recommends muscle and heart endurance exercises, as well as flexibility exercises. For the elderly, he also advises resistance exercises, with elastic or weights. A physical activity of 30 minutes a day is beneficial, whether it be walking, cycling, swimming, muscle strengthening or stretching. Finally, he recalls that food plays an essential role. To maintain muscle mass, it is necessary to have a sufficient intake of protein, lipids and carbohydrates.
