Rehabilitation Note 01
What is Sarcopenia and How can I prevent it?
As you get older, you may think it's natural to lose muscle mass and strength.
But it's never a natural aging phenomenon to get so hard that you can't move alone.
This is a disease called "sarcopenia," which requires management and treatment due to poor physical function,
such as an “abnormal decrease” in muscle mass and strength.
It is a disease experienced by 10 to 28% of the population aged 65 or older.
Starting in the age of 40, muscles decrease by 1% every year.
When you reach the age of 80, only half of the muscles of the age of 30 remain,
so the risk of sarcopenia is much greater than other ages, especially after the age of 80.
If you have a chronic disease, the rate of muscle loss is faster.
Symptoms of sarcopenia include muscle weakness, weakness of the lower extremities, and fatigue.
Muscle mass and strength decrease excessively, resulting in a slow gait and a decline in physical function
to the extent that it is difficult to even stand up from a sitting position.
In this way, daily life becomes difficult and there are situations in which you need help from others.
You may have a feeling of lethargy and chronic fatigue, leading to secondary diseases such as diabetes
and high blood pressure, which can eventually lead to a vicious cycle.
The main ways to overcome as well as prevent sarcopenia are nutritional intake and exercise.
1. Nutrient intake
It is essential to consume “Protein” and “Essential amino acids” to maintain and build new muscles,
and “Vitamin D” to build immunity and muscles.
Our muscles are maintained through protein intake. It is very important to consume protein such as
animal protein (lean meat) and plant protein (soybean, soybean) because protein is used to make amino acids,
and muscle is built from these amino acids.
Vitamin D is known to play a very important role not only in bone health but also in muscle function,
so it is recommended to purchase and take a nutritional supplement or take a walk on a bright day to get
sunlight (ultraviolet rays), the main source of vitamin D, for at least 20 minutes.
2. Muscle exercise
Proper muscle exercise should be accompanied by nutrient intake.
Muscle exercise increases muscle mass while repeating the process of microscopically
damaging the muscle and restoring the muscle to the damaged area.
Exercising three to four times a week can strengthen your muscles, so it's important to exercise regularly.
There are simple exercises that you can do with your bare body, such as getting up from a chair,
but there are also ways that you can do it more comfortably and efficiently with the help of rebless.
Lie on your back and lift your ankles as high as possible.
Hold it for 3 seconds, then lower it as far down as possible.
At this time, you should feel the muscles in the front and back of the calf contracting.
This is an exercise in which you bend and straighten your knees while lying down.
Slowly raise and lower your legs. Repeat with the other leg.
rebless can be a way to overcome sarcopenia,
which can be fatal to anyone, but especially fatal to the elderly.
If you have any inquiries about rebless, please contact us at firstname.lastname@example.org.
+82 32 710 4126