When people are 50 to 70 years old, the loss of muscle weight is as high as 30%. Some old people walk trembling because their muscles lack strength. Old people can do more exercise and increase muscle strength. Common exercises suitable for the elderly, such as aerobic exercise, resistance training, flexibility exercise, balance exercise, etc. Four kinds of sports increase the muscle strength of the elderly, aerobic exercise, walking and softball practice. , can exercise the whole body, enhance cardiopulmonary endurance and promote metabolism. Swimming and cycling can reduce the influence of gravity on bones and are also good choices. In addition, some housework activities (taking care of flowers and plants, cleaning the room, etc. ) can also be counted as aerobic exercise. Intensity and frequency: at least 5 times a week, each time for at least 10 minutes, and every day for ***50-60 minutes. Resistance exercise Try to lift 500ml mineral water bottles with both arms, carry small oil drums, squat and other muscle groups to participate in strength training. Intensity and frequency: at least twice a week, 3 groups each time, each group 10~ 15 times. Flexibility exercises yoga, Ba Duan Jin, Tai Ji Chuan, etc. It can stretch the body muscles and improve the flexibility and flexibility of the body.

Intensity and frequency: at least 3 times a week. Balance exercises alternate standing on one foot, walking in a straight line, standing on heels, standing on toes and standing with eyes closed, which can exercise balance. But when practicing, make sure there are places around to help prevent falling. Intensity and frequency: twice a week. If you are weak, you can do some simple exercise to avoid sedentary and less exercise. "Myopenia", also known as "sarcopenia", refers to the syndrome caused by the decrease of skeletal muscle content, strength and function, which is more common in the elderly. At present, it is generally not understood and valued in China, but it cannot be ignored. Suffering from this disease not only seriously reduces the quality of life of the elderly, but also may lead to heart and lung failure and even death. In addition to walking and running, 40-60 years old actually needs to practice muscles! Before you know it, it is too late. Generally speaking, this "skeletal muscle" is the layer of muscle wrapped outside the human skeleton, which is mainly distributed in the trunk and limbs.

Three functions of skeletal muscle establish its important position in human body: 1. It provides power for the human body's motion system. Everyone reading articles with a mobile phone screen, taking things, walking, running, square dancing and other movements and physical exercise are all controlled by the brain. 2. Without protein, there would be no life activities in protein warehouse. Skeletal muscle is the life bank for storing protein. When our protein intake is insufficient, skeletal muscle will give us some protein synthetic nutrition, so that the human body will not be malnourished. 3. Glucose metabolism organs

Skeletal muscle can metabolize glucose and help people with abnormal blood sugar to stabilize blood sugar. If we regard our bodies as a company, skeletal muscle is of course an important employee, but they eat a "youth meal". Why? Keep looking down. 1. With the increase of age, skeletal muscle will also age and shrink. Especially after the age of 40, the muscle weight and muscle strength of skeletal muscle lose faster and faster. So when people reach middle age, they may find that their muscles are getting smaller and weaker, and some people will show their "butterfly arms". 2. Less physical activity and insufficient exercise. The more you don't move, the more you will accelerate the aging of human cells and make people old. 3. Insufficient nutrient intake or absorption disorder. Many elderly people eat too little and don't eat fish, meat, eggs and milk, which leads to insufficient intake of protein.