Can you really prevent sarcopenia by walking 10,000 steps every day? Medical: If you want to avoid muscle strength deterioration, you must first change the three bad habits of sports partial eating.

According to survey data, the most common exercises that Taiwanese people do are walking and walking, but walking every day, but can they really prevent sarcopenia? ​

Doctor Chen Jiongyu explained that although the proportion of the population who eats again and runs in Taiwan is as high as 80%, among the 10 people who have runs, 1 person has a slim state, and the reason for this is that "sports are partial to eating." ​We have four muscle needs, namely muscle strength, muscle endurance, balance and softness. Sports partial eclipse means that although there is exercise, these four needs are not met. ​

and the muscle mass will usually be 40 It begins to decline around the age of age, so before and after this year, appropriate muscle strength training is imminent. If you want to avoid falling into the malicious cycle of [muscular strength degradation> do not want to exercise> muscle strength degradation faster], you must first change the three habits of partial eclipse:

1. The standard movement principle of only moving when you think about it is 333, and the first one is to "regular movement". If you think about it, it is the metabolism that causes partial eclipse to exercise. ​​◎333 Sports Principles​: Exercise at least three times a week, each time exceeds 30 minutes, and the heartbeat reaches 130 min every minute. 2. The exercise project can last for 2 hours, or it may be able to exercise the heart and lungs, but it is difficult to achieve muscle strength training. If you exercise, it is not like warming your body, which may cause unexpected pain. ​So we can adopt a diverse exercise mode, such as walking and changing into a pedal, or by stretching our body through yoga after exercise to improve the softness of our body, we can also relieve the tension and fatigue of our muscles and joints during exercise. ​3. The strength of the exercise is too low. Although there are regular sports, the strength of the exercise is too low and it is just a waste of workmanship. If you want to accurately train muscle strength, muscle endurance, balance and softness, in addition to diversified exercise, we can also intentionally increase the strength of the exercise, so that the body sweats slightly and breathes slightly faster, so that the exercise effect will be better. ​Avoid exercise partial eating. In addition to paying attention to the above three points, you can also choose intelligent exercise, so that the physical therapist can analyze the distribution of muscles throughout the body for you, and then improve the strength of the muscles in the personal body.

Source: Long Ivy Prevention Medical Health Management