A amount of muscle mass in the body and muscle strength tends to decline with age, a condition known as sarcopenia.
This decrease in muscle mass can lead to disorders and difficulties for those affected, such as lack of balance and postural problemsin addition to impairing motor coordination.
People who suffer from this problem can see their autonomy reduced, in addition to being more susceptible to falls, loss of mobility and pain in different parts of the body,” explains Jairo Bouer.
Decreased muscle mass: causes and treatments
The main causes of this decline in muscular mass involve conditions such as diabetes, cancer, malnutrition and heart failure, which can speed up the process, in addition to hormonal changes, common in this phase.
Treatment of the disease involves periodic medical consultations and the use of supplements. In more advanced stages, anabolic steroids can also be used – of course, under medical advice.
Diet is also important and foods rich in protein and vitamin D should be included in the diet – always under the guidance of nutritionists. sedentary people for long periods and with a deficient diet tend to develop loss of muscle mass.
More physical activity throughout life
Adopt an active life, with a regular practice of physical activity and a balanced diet, is one of the main ways to prevent the problem.
The WHO recommends between 150 and 300 minutes of light or moderate physical activity per week or between 75 and 150 minutes of exercise. strenuous activities (when there is no contraindication).
The ideal is to alternate aerobic activities, such as walking, ball sports or swimming, with muscle endurance exercises, such as bodybuilding and Pilates. Before starting to practice a sport, however, it is important to carry out a medical check-up and consult physical education professionals so that the training is adequate and individualized.
How to improve your strength and coordination?
One of the most important causes of reduced strength and coordination with aging is simply the reduction in levels of physical activity. There’s a myth that it’s normal to exercise less and less as you get older. The truth is exactly the opposite.
As we age, it becomes even more important to exercise regularly, perhaps even increasing the time spent in physical activity to compensate for the bodily changes in our bodies. hormones and other factors that cannot be controlled.
So, do Exercises improving strength and coordination can help people of all ages. It should be remembered that, however, with age, more care must be taken to avoid injury and therefore if you are unsure of the types of exercises that are best for you, seek professional help. .
Here are some practice options that can improve strength and coordination if you’re between the ages of 18 and 88:
- Do aerobic exercise, such as brisk walking, running, cycling, swimming, or aerobics classes for at least 30 minutes a day, five days a week.
- Do exercises that improve strength, balance, and flexibility at least two hours a week, such as yoga and pilates.
- Play sports you want to improve, such as tennis and basketball;
- Work with a doctor to treat conditions that may interfere with your ability to exercise, including orthopedic injuries, eye problems, and other movement disorders.
- Feed your brain and muscles a balanced diet, including fish, olive oil, avocado, fruits, vegetables, nuts, beans, whole grains and poultry. Try to eat other foods in moderation.
- Sleep well, you can really improve your skills overnight while you sleep.