Unable to stand or walk, and the need to use a wheelchair for walking, increasing the need and cost of health care. Zhou Mingwen pointed out that in terms of nutrition, you should eat 1.2 to 1.5g of protein per kilogram of body weight per day. Protein sources such as meat, eggs, cheese, milk, tofu, beans, nuts, etc. In addition, vitamin D should be supplemented. In addition to regulating the balance of calcium and phosphorus, it also plays an important role in maintaining muscle function and muscle strength. In addition, regular exercise is also very important. Human muscles have the characteristics of "use it and lose it", so any age group should establish the habit of exercise.
For people who have not exercised for telemarketing list a long time, no matter how old they are or how severely their muscles are atrophied, as long as they start exercising, it will help their muscles, and it will never be too late. Zhou Mingwen further explained that any exercise can slow down the degeneration of muscles. Among them, resistance training (weight training) is the most effective. It is recommended to do it once or twice a week. Resistance training should include major muscle groups and core muscle groups. The former can be trained using fitness equipment, elastic ropes, grip balls, bottles, and body weight; core muscle groups are recommended for core exercises, such as squatting and bridge poses.
Wait. Finally, Zhou Mingwen reminded that youth can't come back, but muscles can come back. Supplementing protein and vitamin D with regular exercise can not only prevent muscle atrophy, but also strengthen muscles. But any exercise must be done gradually and not reluctantly to avoid sports injuries, especially for the elderly, and special care should be taken. If you have chronic diseases, especially heart and lung diseases, you should consult a doctor to understand your own limits and choose appropriate exercise.