Language
Country/Area
No result found
Do you know how to reverse the vicious cycle of muscle loss and obesity through exercise?
As we age, the loss of muscle mass and strength, as well as obesity, have become a growing concern in the global health community. Especially in the elderly, the coexistence of sarcopenia and obesity is called "muscular obesity". The two diseases are intertwined, increasing the severity of each other, forming a vicious cycle.
Sarcopenia is the loss of muscle mass, strength and body function that occurs with age, while obesity is a health condition characterized by high body fat and excess weight.
The incidence of "muscular obesity" increases with age, especially in adults over 65 years old. The incidence rate in Asian men is as high as 14.4%. Research shows that when physical activity is reduced, metabolic rate is reduced, and nutritional intake is poor, the progression of this condition may be accelerated. Therefore, it is particularly important to reverse this cycle through exercise.
Research shows that lack of exercise is one of the main causes of muscle obesity. As physical activity decreases, muscle mass and strength will decrease accordingly, which reduces the basal metabolic rate and leads to the accumulation of fat. In addition, insufficient exercise will reduce the ability of muscle protein synthesis and affect hormonal balance.
Many elderly people are unable to continue exercising due to functional deterioration, which further aggravates the loss of muscle mass.
Benefits of exercise
Exercise can effectively improve muscle mass, increase strength, and assist with weight control. Combining aerobic exercise with strength training can help older adults maintain or increase muscle mass, thereby delaying the development of sarcopenia. Weight training is particularly important in this process because it stimulates muscle growth, promotes protein synthesis, and slows down muscle atrophy.
In addition, studies have found that elastic resistance training is equally effective in reducing muscle mass loss and maintaining muscle integrity during weight loss. Therefore, for patients with muscle obesity, introducing a planned exercise program into daily life is the key to improving their physical condition.
Nutritional support
As we age, changes in dietary structure are also important factors affecting muscle mass. Protein is not only an important nutrient needed to build muscles. As people age, their ability to synthesize protein and amino acids decreases. Even if they increase their intake, they cannot achieve the same results as when they were young. Therefore, older adults should focus on consuming high-quality protein, especially foods containing leucine, which promotes muscle synthesis.
Exercise combined with a proper diet can significantly improve the quality of life of older adults and help reverse the effects of muscle obesity.
Overall prevention strategy
In addition to exercise and nutrition, other factors such as psychological and social support should also be considered. Older people are more likely to participate in physical activities and maintain a healthy lifestyle if they receive encouragement and support from their families and society. In addition, because muscle obesity is associated with many health risks, including cardiovascular disease, diabetes, etc., early diagnosis and preventive management are particularly important.
In summary, combining exercise with a good diet is an effective strategy for reversing the vicious cycle of muscle loss and obesity. However, have you ever considered what specific actions you can take in your daily life to combat the effects of this unhealthy cycle?
