[Health Tip] Dreaming of Being a Young Senior 'Yold'? "Muscle Strength Is Essential"

(Photo by Himchan Hospital)

[Asia Economy Reporter Lee Chun-hee] The number of elderly people aspiring to be part of the 'Yold' generation?'Young Old' who live actively like youth despite their age?is increasing. However, to enjoy old age like youth, physical strength must be supported, making muscle strengthening essential.

Muscles produce and burn energy to move cells, facilitating physical activity. Muscles support the body and account for more than one-third of body weight, but both muscle mass and elasticity decrease with age. Muscle mass naturally declines after the age of 40. In the 50s, it decreases by about 1% annually, and by the 80s, total muscle mass can be reduced by 40-60%. When muscles weaken and shrink, posture becomes distorted, joint pain occurs, and the risk of falls?which can be fatal in old age?increases.

Dr. Lee Jung-hoon, an orthopedic surgeon at Mokdong Himchan Hospital, explained, “Muscles act as buffers to prevent bones and joints from rubbing against each other, so when muscles decrease, bones and joints are strained. As physical strength declines, exercise decreases, leading to an increase in chronic diseases and acceleration of degenerative conditions.”

Muscle loss also increases the risk of adult diseases. Muscles consume 20 kcal per kilogram, so when muscle mass decreases, excess energy remains. This surplus energy, stored as fat, circulates in blood vessels and can cause metabolic syndrome or cardiovascular and cerebrovascular diseases. According to domestic research, individuals with sarcopenia have a 3.6 times higher risk of cardiovascular disease, 3 times higher risk of diabetes, and 2 times higher risk of hypertension.

To prevent this, muscle training is essential. First, it is important to regularly check the current muscle mass. When measuring the thickest part of the calf with a tape measure, if the measurement is below 34 cm for men and 33 cm for women, muscle loss is likely progressing. If a tape measure is unavailable, you can use your fingers to form a circle and grasp the calf. Using the finger-ring test, touch the thumbs and index fingers of both hands to form circles, then wrap them around the thickest part of the calf. If the calf is looser than the circle made by your hands, the risk of sarcopenia is high.

To maintain muscle in old age, strengthening core muscles such as the spine, abdomen, pelvis, and lower body is important. Lying on the floor with knees slightly raised, lifting the back or pulling the knees toward the navel helps strengthen abdominal and spinal muscles.

To increase muscle mass and strength, it is helpful to exercise the large muscles of the body. In particular, strengthening the gluteal and thigh muscles to train the lower body is recommended. Place both hands on the hips and keep the upper body still, then bend one knee and extend the opposite leg backward to perform lunges. Another effective exercise is lying on the floor with knees straight, tightening the thigh muscles, and pulling the toes toward the body at a 45-degree angle, holding for 3 seconds. This strengthens the quadriceps, which are long and widely distributed in the thigh.