13/06/2022
Walking helps overall health
*What is SARCOPENIA*
Sarcopenia. is the loss of skeletal muscle mass and strength as a result of ageing.
It is a terrible condition.
Let’s explore sarcopenia !
Title: "Slowly Use Your Functional Muscles"
1. To develop a habit of being able to stand ... just don’t sit! ... and don’t lie down if you can sit!
2. After the age of 50~60, it is not possible to lose weight, especially if you do not exercise and rely on eating less to lose weight!
Because if all the muscles are lost, it can be very dangerous!
3. Does running, cycling or climbing hurt the knee?
If you have never exercised before you can only go running, biking, or climbing in your mind as it will hurt your knees a lot!
But if you have enough muscle strength and slowly develop the habit of running, cycling, and climbing, it can be a good exercise and not hurt your knees! Whether you hurt your knees or not depends on your muscle strength!
4. If an elderly person is sick and hospitalized, don't ask him to rest more ... or lie down and relax and not get out of bed!
Lying down for a week loses at least 5% of muscle mass !
And the old man can't get his muscles back !
5. Don't think that you are filial by not letting the elders do any housework, and scold the maid if they do it !
Usually, many elderly people who hire helpers lose muscle faster !
6. Don't just do a single activity every day when you go to the park.
Dont just shake your hands when you can also shake your legs. You must also pull the horizontal bar or move every sports equipment!
Because as long as a person moves, then all the muscles of whole body will be involved!
Many elderly people even have difficulty swallowing because of insufficient exercise!
In the end, they could not even cough up a mouthful of sputum and die because of this!
7. Sarcopenia is more terrifying than osteoporosis !
With osteoporosis you just need to be careful not to fall, whereas sarcopenia not only affects the quality of life but also causes high blood sugar due to insufficient muscle mass!
8. The fastest loss of sarcopenia is in the muscle of the legs!
Because when a person sits or lie down, the legs are not moving and the muscle strength of the legs are affected ... this is particularly important !
Don't become black feet !
So squat at least 20 to 30 times a day.
Squat is not squatting down but like sitting on the toilet seat ... you can use a chair and stand up when your butt touches the seat!
TAIWAN's advanced medical system also have health insurance but on average the elderly in Taiwan spend 8 years in a wheelchair until they lie in bed before they die!
And you don't want to have eight years of old age when the quality of life is so poor!
You MUST pay attention to sarcopenia!
Go up & down stairs ... running, cycling and climbing are all great exercises and can increase muscle mass!
For a better quality of life for everyone in old age ...
Move... don't waste your muscle!!
*Aging starts from the feet upwards !*
KEEP YOUR LEGS ACTIVE & STRONG !!
▪️As we put on years & keep getting old on a daily basis , our feet must always remain active & strong.
As we are constantly ageing / get aged, we should not be afraid of our hair turning grey (or) skin sagging ( or) wrinkles on face.
▪️Among the signs of *longevity*, long fit life as summarized by the popular US Magazine " Prevention ", strong leg muscles are listed on the top, as *the most important & essential one.*
Please walk daily.
▪️If you don’t move your legs for just two weeks, your real leg strength will decrease by 10 years.
*Just walk*
▪️A study from the University of Copenhagen in Denmark found that both old & young, during the two weeks of *inactivity*, the legs muscle strength can *weaken by a third* which is equivalent to 20-30 years of ageing !!
*So just walk*
▪️As our leg muscles weaken, it will take a long time to recover, even if we do rehabilitation & exercises, later.
WALK.
▪️Therefore, *regular exercise like walking, is very important*.
▪️The whole body weight/ load remains and rest on the legs.
▪️The *feet are a kind of pillars*, bearing the entire weight of the human body.
*Walk everyday.*
▪️Interestingly, 50% of a person's bones & 50% of the muscles, are in the two legs.
*Do walk*
▪️The largest & strongest joints & bones of the human body are also in the legs.
*10K steps / day*
▪️Strong bones, strong muscles and flexible joints form the *Iron Triangle* that carries the most important load i.e. *the human body."*
▪️70% of human activity and burning of energy in one's life is done by the two feet.
▪️Do you know this ? When a person is young, his/ her *thighs have enough strength , to lift a small car of 800 kg !*
▪️The *foot is the center of body locomotion*.
▪️Both the legs together have 50% of the nerves of the human body, 50% of the blood vessels and 50% of the blood is flowing through them.
▪️ It is the largest circulatory network that connects the body.
*So walk daily.*
▪️Only *when the feet are healthy then the convention current of blood flows , smoothly, so people who have strong leg muscles will definitely have a strong heart.* Walk.
▪️Aging starts from the feet upwards
▪️As a person gets older, the accuracy & speed of transmission of instructions between the brain and the legs decreases, unlike when a person is young. *Please walk*
▪️In addition, the so-called Bone Fertilizer Calcium will sooner or later be lost with the passage of time, making the elderly more prone to bone fractures. *WALK.*
▪️Bone fractures in the elderly can easily trigger a series of complications, especially fatal diseases such as brain thrombosis.
▪️Do you know that 15% of elderly patients generally, will die max. within a year of a thigh-bone fracture !! *Walk daily without fail*
▪️ *Exercising the legs, is never too late, even after the age of 60 years.*
▪️Although our feet/legs will gradually age with time, exercising our feet/ legs is a life-long task.
*Walk 10,000 steps*
▪️Only by regular strengthening the legs, one can prevent or reduce further aging. *Walk 365 days*
▪️ Please walk for at least 30-40 minutes daily to ensure that your legs receive sufficient exercise and to ensure that your leg muscles remain healthy.
*You should share this important information with all your 40+years" friends & family members, as everyone is aging on a daily basis*
