7 MANEIRAS de REVERTER A FRAQUEZA MUSCULAR APÓS OS 60 ANOS!

Hello! Did you know that if you're over 50, your muscles are literally at risk? I don't know if you've noticed, but as we age it becomes more difficult to maintain the drive, vitality and strength we used to have.

And this has to do with our muscles! Sarcopenia, which is the age-related loss of muscle mass and strength, increases the risk of falls, illness and even early death. But the good news is that we can reverse this situation and even gain muscle mass, even after 50!

In this video, I will share with you practical and effective tips to escape sarcopenia and become stronger! I'm going to talk about the best exercises you should do, the right diet, proven supplements and at the end you'll take a test to see if you're at risk of dying prematurely. .

. Are you curious? So stay with me until the end because you 'll discover how to boost your health and feel stronger than ever.

But first, enjoy the video, subscribe to the channel so you don't miss our health tips, and activate the bell to receive all notifications. Oh, and share this video with your friends and family! And tell me: do you have difficulty gaining muscle mass?

Are you losing your muscles? What part of Brazil or the world are you from? Write below!

Let's go! Have you already decided whether you want to have an independent life in your old age, or would you prefer to face the difficulties that come with the loss of strength and muscle mass? Because don't think that having muscles, or losing muscles, sarcopenia is just an aesthetic issue.

It is not. How important is it for you to have muscle mass and strength and avoid sarcopenia? When you lose muscle, you are at greater risk of falls and fractures.

Because with strong muscle you have more balance, more stability and stronger bones. You can do daily tasks without difficulty - carrying shopping bags, sweeping the house, climbing stairs, putting your hand luggage in the bus or plane compartment or even getting up from your seat without help. A person with less muscle mass will depend more on others even for basic activities such as getting dressed and bathing.

You lose autonomy, which is so important. When I talk to my patients, one of their biggest fears is losing autonomy, depending on their son, grandson, or even a maid. This lowers self-esteem, even affects mental health, increasing depression and anxiety.

And this person will also isolate themselves, making the situation even worse. And it's not just the emotional part that affects. Also in health as a whole.

Those who have less muscle are more fragile, their metabolism slows down, and chronic diseases such as diabetes, obesity and hypertension increase. Lung capacity will not be the same. You will have circulatory, heart and immunity problems and even an increased risk of dementia.

Opening a parenthesis - One of the biggest reasons why women have twice as much dementia as men is because they have less muscle. Those who have less muscle mass have an accelerated decline in executive function. And see, it's a modifiable risk factor, meaning it can be reversed.

The choice is in your hands! Why do we lose muscle as we age? There are hormonal changes - a drop in growth hormone, testosterone.

. . , chronic low-grade inflammation can also contribute, chronic diseases, medications, changes in diet, sleep, but the main thing is the reduction in physical activity.

Without stimulation, it will atrophy. Normally we slowly lose muscle mass after the age of 30. And this accelerates significantly after age 50, reaching 2% per year.

13% of people aged 60 and over have sarcopenia, reaching almost 50% in people aged 80 and over. But this can be modified. A person has the ability to gain muscle mass at any age.

What are the symptoms of sarcopenia? Close your eyes and think of an elderly person, an old man. What do you see?

A bent, thin person , with a cane, walking slowly and without much firmness. So, you saw the symptoms of sarcopenia. Which is the loss of physical vigor, Difficulty in carrying out daily activities Walking slowly Precarious balance with increased falls Decreased muscle size And difficulty climbing stairs.

But look. I have many, dozens of patients, more than eighty, who are not like this. Last week I spoke to someone who went hot air ballooning at the age of 87.

How do these people manage to age so well? How do they maintain their autonomy, their independence? This patient, for example, has never been hospitalized in his life.

I also had a patient who died less than 1 month before turning 100, who had also never been hospitalized and was very tough and strong. How do they manage to get there so well, eradicating that image we have of a fragile elderly person replacing them with a strong elderly person. As?

What are the most important steps to gain muscle mass and prevent sarcopenia, especially if you are over 50 years old. Exercising—you won’t gain muscle mass by standing still; eat right; adequate rest and supplementation if necessary. Let's go item by item.

What are the best exercises to age well? Doing physical exercise improves the quality of life, not only for the elderly, but for the young as well. When you exercise, you don't just improve your muscles.

You improve your bones, your blood vessels, your heart, your lungs, your brain. You will have a lower risk of heart attack, stroke, dementia and even cancer… And if you have already had cancer, it will protect you even more, preventing recurrence. An American study of more than 150,000 people in their 60s and 70s found that those who exercised had a 47% lower risk of dying from any cause over the next nine years than those who were not active.

. And look, forget the idea that age is an obstacle. You can start exercising at any age.

Should you focus on cardio or lifting weights? Both of us! It will be a combination of aerobics — which makes you breathe faster and strain your heart, and weight training, which makes you maintain your muscles, or gain more muscle and strength in conjunction with flexibility exercises, which will prevent muscle shortening.

Why pull weights? When you lift weights, your muscle fibers experience minor damage. The body then needs to repair this damage.

The more resistance you put on the muscle, the greater the damage, and the harder the body has to work to repair it. It is because of this repair that the muscle grows and becomes stronger. If you don't make more effort than you're used to, do you know what will happen?

Fat will start to form inside your muscle. You know that meat you buy all marbled, a premium meat that is very tender? Well, they left the poor ox confined—and the fat infiltrated between the muscle fibers.

It's delicious to eat, but if it's part of your muscle, it's really bad for you. A Yale professor who studies this, Gerald Shulman, says this is one of the main factors in insulin resistance and diabetes. This is why elderly people are more likely to have diabetes.

That's why you have to put on weight. But does it have to be at the gym? Not exactly.

If you don't have money for a gym, or don't even like the environment, you can add weight exercises to your daily routines. For example - carrying heavier shopping bags than normal, exercising with elastic bands, doing exercises that use your own body weight such as doing sit-ups, push-ups, squats, barbells, and even yoga, pilates and such chi. But doing weight training is easier to give the extra resistance your muscles need.

And look, if you are going to practice bodybuilding, just like any other exercise, it is better with the monitoring and guidance of a professional specialized in physical education. So you can get the most out of the exercise, it also helps you control the range of movement so as not to overload your joints. You do an exercise to be healthier and you end up injured, hurt.

It does not give. In addition to making the adjustments you need, if you are not gaining strength and mass muscle—your trainer can increase the weight you pull, i. e.

increase the load. Or the number of repetitions in each series - you were lifting 10 times, now you will lift 15, or the number of series - instead of 3 series, do 4. And you can also ask to do the exercise more slowly.

To force this muscle more. With supervision it's better! What about aerobic exercises?

You should know that aerobic activities are extremely important for improving our heart and lungs—that is, our cardiorespiratory capacity. If you are untrained, every little thing makes you feel tired. But that's not all - you also do aerobics to burn off energy.

. . But which is the best aerobic exercise for you?

It depends on your physical condition - if you are completely sedentary, a walk is better than a run. It doesn't have as much impact on your knees, you don't need to be in good shape, you don't need to spend money. Like on a bicycle.

Bicycles can be expensive. All you need are sneakers and a place to walk. Of course, if you find walking too slow for you, running will burn more calories, but it will have more impact on your joints and will also require better physical preparation.

The stronger the exercise, the more your body will burn energy. If your knee complains, and you still want a more intense exercise than walking, then cycling is fine - it doesn't have much impact on the joints and has the benefit of getting out in the fresh air, smelling the trees and the sun on your face. .

I myself, earlier today, cycled for an hour in the park. I love it! I really disconnect from the world… There is also swimming, water aerobics, elliptical… All of them, without exception, are benefits for your cardiopulmonary health.

If you're short on time, oh, I don't have an hour, I don't have 40 minutes, high-intensity exercise (HIIT) can help. In a short time you can achieve your goals. You can skip coda, you can walk and run in the street, alternate between strength and weakness on the exercise bike.

It's good for blood pressure, it's good for burning calories and it's good for your muscles. Of course, for you to do more intense physical activity, you need to see a doctor for evaluation. How much physical exercise should you do?

At least 150 minutes per week of moderate-intensity physical activity or 75 minutes of intense aerobic physical activity. And that's the least of it, see. And how to improve your flexibility?

As we age, there is a natural loss of flexibility due to changes in joints, muscles and tendons. Those who are more flexible have a better range of motion in their joints, allowing them to perform daily activities more easily, such as getting dressed, lifting objects and bending down. In addition to preventing injuries, it improves posture and relieves joint pain.

It is important to stretch for 15-30 seconds, focusing on the main muscle groups such as the neck, shoulders, back, chest, arms, legs and hips. Or it could also be yoga, pilates. But don't forget to warm up before stretching and respect your limits.

Is it just exercise? No! Food is the fuel for your muscles.

That's why you'll have to forget about empty calories! You need to provide the right nutrients for your muscles to grow. Eat real food: Leave out processed foods, fast food and everything that inflames the body.

Prioritize fresh and natural foods, as if you were fertilizing a plant so that it grows strong and healthy. Remember that your muscles need your constant attention! Protein is essential: Protein is the building block of your muscles.

If you want them to grow, you need to eat more protein. Adults over 50 should consume at least 1. 2 grams of protein per kilogram of body weight per day.

Essential for muscle building and repair can be even a little more than that, amounting to 1. 6-2. 2 grams of protein per kilogram of body weight per day.

But choose high-quality protein sources: Eggs are great for your muscles, as are yogurt, milk, red meat, fish such as sardines, tuna and salmon, as well as a mixture of rice and beans. And you know what's interesting? Vegetable proteins have a special advantage, especially for the elderly.

Unlike animal proteins, they do not burden the kidneys as much. This is important because as we age, our kidneys can become more sensitive and less efficient. Plant-based proteins, such as those found in lentils, chickpeas, quinoa and tofu, provide the amino acids needed for muscle repair without causing the same level of kidney stress that animal proteins can cause.

Furthermore, these sources of vegetable proteins are rich in fiber, vitamins and minerals, contributing to a more balanced and healthy diet. Carbs are also important: Carbs provide energy for your workouts and help build muscle. The ideal amount varies with training intensity, but generally, 4-7 grams per kilogram of weight per day.

Fruits like bananas, apples and oranges, and vegetables like sweet potatoes, cassava and beets are great options. Beets, for example, can even increase your strength during training! If you don't like beets, arugula is also a great option.

Good fats: Important for hormone production and vitamin absorption. Consume 20-35% of daily calories from healthy fats. Avocado, olive oil, walnuts, chestnuts.

Healthy fats and no frying, okay? Eating lots of fiber, eating right is important for your gut microbiota: A healthy gut flora is important for muscle health. Fermented foods like yogurt and kefir, or probiotics, especially Reuteri lactobacilli , can help keep your gut flora in balance.

And look, a very important and neglected thing is muscle rest. It is in sleep that your muscles grow, it is in sleep, in rest, that your muscle fibers will be repaired. Sleeping well is essential for muscle recovery and growth .

Try to sleep 7 to 9 hours a night. Avoid cigarettes and alcohol: Smoking and drinking harm muscle health. Avoid these habits to have stronger muscles.

What about supplements? Do you need to spend money on them? They are an extra, not the main thing.

The main thing I said If you are already eating well, training and sleeping enough, you may not need supplements. But if you want an extra boost, creatine and whey protein can help you gain muscle mass. Whey Protein: It can be useful to meet daily protein needs, especially for those who have difficulty consuming the recommended amount through diet.

It can be vegan whey, it works! Creatine: I've already made a video about creatine and I'll leave the card at the end. Cratine also helps to increase strength and muscle mass, as well as improving performance in high-intensity exercises.

Other supplements such as BCAA, glutamine, beta-alanine may work but their effectiveness is less proven. I would stick to Whey and creatine, which have been studied a lot! How long does it take to see results?

This varies from person to person, depending on genetics, training intensity, and diet. However, it is possible to notice significant changes in muscle strength and volume within 8 to 12 weeks. Remember that muscle growth is a gradual process and requires patience and dedication.

And now the final test! It's very simple to do, you'll only need a watch. It could be your cell phone clock, there.

Go barefoot for greater stability. Choose a safe environment, preferably close to a wall or chair, in case you need support. Stand with your feet together and your arms at your sides.

Keep your head up and look straight ahead. Use a timer or ask someone to count the 10 seconds for you. Take a flamingo-like pose, standing on one foot and bending the other knee at 90 degrees, so that your thigh is parallel to the floor.

See if you can stay in this position for at least 10 seconds. Repeat the test with the other leg to assess balance on both sides of the body. Did you manage to do it?

Did you pass the test? A 2022 study published in the British Journal of Sports Medicine asked people aged 51 to 75 to balance in this flamingo pose for 10 seconds. The result?

20% of these people failed. And after seven years of follow-up, scientists found that those who failed the test had an 84% greater risk of dying than those who passed. But why is this pose important?

Because it shows your muscular strength as well as your balance and proprioception (the body's ability to sense its position in space). And we use it all the time in our lives, whether it's getting out of the car or going up stairs. Falls are among the leading causes of death in people over 65 years of age.

If you didn't pass the test or are having difficulty, cry out, we have time. Exercise, strengthen your muscles, eat right, and practice exercises that improve your balance such as yoga, Tai chi, pilates. .

. The important thing is to try to improve, always! Progress and don’t atrophy!

I hope you liked the video. Share this video with your friends, family, WhatsApp groups. And what will be the next video you watch?

I will leave two recommendations here. My creatine video, since we're talking about muscle. And my playlist of the best foods for your health.

It has flaxseed, orapronóbis, rosemary, turmeric, garlic. If you enjoy learning about this type of content, you will enjoy it. My name is André Wambier, cardiologist.

And this is cardiodf. com. br Remember to subscribe to the channel.

And until the next video. Thank you very much!