Sarcopenia pode ser revertida com exercício e alimentação adequada para fortalecer pessoas idosas

During his participation in the videocast "Papo com Geraldo Rodrigues," broadcast Monday through Friday at 1 PM on the GRNEWS YouTube channel, Milton Pajé, Physical Educator and Researcher, discussed a silent condition affecting millions of people that becomes more common with age and has been drawing the attention of health professionals. Sarcopenia, characterized by the progressive loss of muscle mass, strength, and physical performance, can compromise quality of life and increase the risk of falls, injuries, and loss of autonomy in old age. According to specialists, the process begins naturally around age 30 and progresses gradually throughout aging. The problem is that, most of the time, the person does not notice the first signs, since the reduction in muscle mass occurs slowly. A combination of factors is key to treatment. Studies indicate that the combination of regular physical exercise and proper nutrition is the most effective way to combat sarcopenia. Research conducted with elderly individuals has shown that strength training combined with proper protein intake can reverse muscle loss in just a few months. In a 12-week follow-up, participants who followed physical activity and dietary guidelines showed significant improvement in muscle mass and functional capacity. The result reinforces that neither strategy works ideally when applied in isolation. Protein plays a fundamental role Nutrition is considered a great ally in the prevention and treatment of muscle loss. Experts explain that elderly individuals need to consume adequate amounts of protein daily to stimulate muscle maintenance and recovery. Furthermore, regularity is essential. It is not enough to adopt healthy habits for a few days. The combination of a balanced diet and exercise should be part of the routine to generate lasting benefits. Balance and mobility also deserve attention Another point highlighted by professionals is the importance of exercises focused on balance, flexibility, and motor coordination. These activities help reduce the risk of falls, one of the main causes of accidents among the elderly. Simple exercises, such as walking in a straight line, standing on one leg, or using balance boards under professional supervision, can help improve reflexes and the body's reaction time. Proprioception—the ability to perceive and react to one's own body movements—can also be trained. This type of activity helps older adults regain stability and security during daily tasks. With proper guidance, frequent physical activity, and a balanced diet, experts say it's possible to age with more strength, independence, and quality of life. Watch, like, and subscribe to the GRNEWS TV channel on YouTube: