Don't let your guard down just because you're young! Does a decline in [muscle strength] change your daily life?
Don't you walk or stand up from a chair every day without giving it much thought?
But, actually, this is an amazing thing.
For example, the action of waking up in the morning and standing up from bed.
This requires several elements, such as "leg muscle strength," "core stability," and "sense of balance."
What happens if your leg muscle strength declines?
Have you ever found yourself unable to stand up without saying "Heave-ho!"?
That might be a sign of muscle weakness! Today, I will introduce you to "muscle weakness," which is simple but surprisingly little known."Muscle weakness" about it.
What is "muscle strength" in the first place?
Muscle strength can be broadly divided into three elements.
1. "Power-type muscle strength" (muscle strength that exerts maximum force)
Example) Grip strength, back strength, jumping power, etc.
2. "Explosive power" (ability to exert strong force in a short time)
Example) Short-distance running, ball throwing, etc.
3. "Endurance" (ability to maintain muscle strength over a long period)
Example) Long-distance running, ability to continue push-ups
In other words, having solid muscle strength means you can "move powerfully," "move quickly," and "keep moving for a long time."
But, if your muscle strength declines...
• Stairs become difficult (decline in leg muscle strength)
• You get tired easily (decline in endurance)
• You become more prone to stumbling (decline in explosive power)
In this way, it gradually starts to affect your "daily life (ADL)."
What happens when muscle strength declines?
The impact of muscle weakness on daily life is greater than you might imagine.
In particular, muscle weakness due to long-term hospitalization or aging is a serious problem.
(1) Effects of long-term hospitalization or being bedridden
Human muscle strength declines quickly if you don't use it!
For example, there is data showing that when astronauts spend a long time in a zero-gravity environment, their muscle strength declines by more than 20% in just17 days.
This also applies to elderly people who are resting in bed, and it is said that muscle strength drops by 10-15% after two weeks of being bedridden.
If being bedridden continues...
• Thigh muscles (quadriceps) become thinner
• Strength to stand up weakens
• You get tired easily when walking
• You become more prone to falling
To prevent this, moderate exercise is important!
In hospital rehabilitation, muscle training that can be done even on a bed is often incorporated.
(2) Muscle weakness due to aging
"Muscles decline as you age"This is unavoidable.
But do you know how much it declines?
• After age 30, muscle strength declines by 1% every year if you do nothing
• After age 70, muscle mass decreases by 3% per year
• In your 80s, you may have less than half the muscle strength of someone in their 40s...
This is a phenomenon of muscle loss due to aging called "sarcopenia."
If you feel like "I'm walking slower than before" or "stairs are tough," that might be proof that your muscle strength is declining.
Effects of muscle weakness
When muscle strength declines, it affects every aspect of life.
Here, please imagine specific scenes.
✅ It takes longer to stand up from a chair
→ A sign that thigh muscle strength is declining. It puts a burden on the knees and lower back, which can also cause pain.
✅ Going up and down stairs is exhausting
→ Calf and thigh muscle strength is declining. Balance is lost, increasing the risk of falling.
✅ Walking speed slows down
→ Calf and core muscle strength is declining. You become more prone to falling, and your range of activity narrows.
✅ Getting tired easily
→ Muscle endurance is declining. You get out of breath just by walking a little.
If you think "I might be a little concerned...", you need to take action right now!
What you can do to prevent muscle weakness
"But, doing muscle training from now on is tough..." - for those people, it's okay!
I will introduce ways to maintain muscle strength that you can easily do in your daily life.
① Exercise to stand up from a chair (squats)
• Slowly stand up from a seated position in a chair
• Do this 10 times x 2 sets per day
• Effective for increasing thigh muscle strength!
② Heel raise exercise
• Raise your heels while holding onto a wall or chair
• Do this 10 times x 2 sets per day
• Effective for "stumble prevention" by increasing calf muscle strength!
③ Standing on one leg (balance training)
• Stand on one leg for 10 seconds (if it's difficult, it's okay to put your hand on a wall)
• 3 sets alternating left and right
• Effective for fall prevention!
I recommend continuing the above three as they can cover major muscles to some extent!!
Summary
In daily life (ADL), muscle strength is indispensable.
However, it will definitely decline due to age and lifestyle habits.
✅ "Lately, stairs are exhausting..." → Your muscle strength might be declining!
✅ "It's become slower to stand up..." → A sign of thigh muscle weakness!
✅ "I've become more prone to falling..." → Decline in calves & core!
But, it's okay.
Just by continuing simple exercises, you can maintain and improve your muscle strength!
Even if you think "I'm still okay," your muscle strength is declining without you noticing.
Let's start building a habit of moving little by little from today!
I love you for reading until the end🥰 Please be sure to read this article too!↓↓