⬛You can listen to this video in 11 languages: English (original), Arabic, French, German, Greek, Indonesian, Italian, Polish, Portuguese, Romanian, and Spanish. To change the language of your audio, go to "settings" ⚙of the video and select the "audio track". You can also change the closed captions (CC) in settings ⚙. 🟨يمكنك اختيار الاستماع إلى هذا الفيديو بـ 11 لغة: الإنجليزية (الأصلية)، العربية، الفرنسية، الألمانية، اليونانية، الإندونيسية، الإيطالية، البولندية، البرتغالية، الرومانية، والإسبانية. لتغيير لغة الصوت، انتقل إلى "الإعدادات" ⚙ للفيديو واختر "المسار الصوتي". يمكنك أيضًا تغيير التسميات التوضيحية المغلقة (CC) في الإعدادات ⚙. 🟧Vous pouvez choisir d'écouter cette vidéo en 11 langues : anglais (original), arabe, français, allemand, grec, indonésien, italien, polonais, portugais, roumain et espagnol. Pour changer la langue de votre audio, allez dans « paramètres » ⚙ de la vidéo et sélectionnez la « piste audio ». Vous pouvez également modifier les sous-titres codés (CC) dans les paramètres ⚙. 🟦Sie können dieses Video in 11 Sprachen anhören: Englisch (Original), Arabisch, Französisch, Deutsch, Griechisch, Indonesisch, Italienisch, Polnisch, Portugiesisch, Rumänisch und Spanisch. Um die Sprache Ihres Audios zu ändern, gehen Sie zu „Einstellungen“ ⚙ des Videos und wählen Sie die „Audiospur“ aus. Sie können die Untertitel (CC) auch in den Einstellungen ändern ⚙. 🟩Μπορείτε να επιλέξετε να ακούσετε αυτό το βίντεο σε 11 γλώσσες: Αγγλικά (πρωτότυπο), Αραβικά, Γαλλικά, Γερμανικά, Ελληνικά, Ινδονησιακά, Ιταλικά, Πολωνικά, Πορτογαλικά, Ρουμανικά και Ισπανικά. Για να αλλάξετε τη γλώσσα του ήχου σας, μεταβείτε στις "ρυθμίσεις" ⚙ του βίντεο και επιλέξτε το "κομμάτι ήχου". Μπορείτε επίσης να αλλάξετε τους υπότιτλους (CC) στις ρυθμίσεις ⚙. 🟪Anda dapat memilih untuk mendengarkan video ini dalam 11 bahasa: Inggris (asli), Arab, Prancis, Jerman, Yunani, Indonesia, Italia, Polandia, Portugis, Rumania, dan Spanyol. Untuk mengubah bahasa audio Anda, buka "pengaturan" ⚙ pada video dan pilih "trek audio". Anda juga dapat mengubah teks tertulis (CC) di pengaturan ⚙. 🟥Puoi scegliere di ascoltare questo video in 11 lingue: inglese (originale), arabo, francese, tedesco, greco, indonesiano, italiano, polacco, portoghese, rumeno e spagnolo. Per cambiare la lingua del tuo audio, vai nelle "impostazioni" ⚙ del video e seleziona la "traccia audio". Puoi anche modificare i sottotitoli (CC) nelle impostazioni ⚙. 🟤Możesz odsłuchać ten film w 11 językach: angielskim (w oryginale), arabskim, francuskim, niemieckim, greckim, indonezyjskim, włoskim, polskim, portugalskim, rumuńskim i hiszpańskim. Aby zmienić język ścieżki dźwiękowej, przejdź do „ustawień” ⚙ filmu i wybierz „ścieżkę audio”. Napisy kodowane (CC) możesz także zmienić w ustawieniach ⚙. 🟢Você pode optar por ouvir este vídeo em 11 idiomas: inglês (original), árabe, francês, alemão, grego, indonésio, italiano, polonês, português, romeno e espanhol. Para alterar o idioma do seu áudio, vá em “configurações” ⚙ do vídeo e selecione a “faixa de áudio”. Você também pode alterar as legendas ocultas (CC) nas configurações ⚙. 🔶Puteți alege să ascultați acest videoclip în 11 limbi: engleză (original), arabă, franceză, germană, greacă, indoneziană, italiană, poloneză, portugheză, română și spaniolă. Pentru a schimba limba audio, accesați „setări” ⚙ a videoclipului și selectați „pista audio”. De asemenea, puteți modifica subtitrările (CC) în setări ⚙. 🔴Puedes elegir escuchar este vídeo en 11 idiomas: inglés (original), árabe, francés, alemán, griego, indonesio, italiano, polaco, portugués, rumano y español. Para cambiar el idioma de tu audio, ve a "configuración" ⚙ del video y selecciona la "pista de audio". También puedes cambiar los subtítulos (CC) en la configuración ⚙.
Getting older, not old. I’ve been exercising since my mid 40s and I’m 67 now ~ my high school friends are all breaking down and I’m still doing very well. Quality of life is better when you stay in shape
Chronic pain, poorly understood and poorly treated took a real toll in my 50’s. In my 60’s and for 6 years now I am fighting back, now that I understand this pain affliction better. Walking, lose weight over time (slow and steady), to your ideal weight, dumbbells and body weight movement exercises, healthy food, drink water, and get good sleep. Get down to the floor and back up with no aids, often. It’s 10 X harder to do this with chronic pain but it is absolutely necessary.
I am very active all my life since a young kid I started swimming daily and practiced tennis 3 days a week. Now at 71 still swimming but 4/7 and lap swim 40 minutes each time, and brisk walk 2 hours daily for decades. Eat a lot of lean protein and 16 hours fasting daily. Last year during my walk at night i felt a couple times really badly, bled and hurt my knees and arms for several weeks but nothing broken. My doctor told me my muscles saved me from broken bones falling. I still have scars visible and bruises but that did not stop me from walking and swimming like nothing happened. I also tale collagen peptides and make my own bone broth from grassfed shanks. People think i am wearing a wig, and I drive daytime without wearing glasses. There are the day up and down but overall i feel good most of the days and lot energy hiking all day in the mountains and enjoying so much of it Exercise, being active, keep the day busy, have good nutritious diets and you should be happy and sleep well at night like a toddler.
The secret for after the age of 40 is TRT, or simply put steroids on a balanced and moderate usage. About 1cc a month, and well designed exercise routine and balanced diet. Eat everything in moderation, avoid junk food and highly processed foods. You can cheat every now and then!
I'm a 60 y/o femaile cyclist but was concerned about my muscles in my upper body so for the last 6 months I have been training with dumbbells in my own home 3x a week for sessions of 30 to 40 minutes. I work the whole body using supersets to save time and use progressive overload principles. I recently got an InBody scan and since I have had these in the past i was able to do some comparisons. I have gained 5 lbs of muscle in these last 6 months. I eat a mostly whole food plant based diet and did not change anything with that. I'm 5'9 and weight 150 lbs. I ate about 60 to 80 grams of protein per day. It can be done folks!! I'm well pleased with this result and although I realize that muscle gain rate will taper off now, I can still work to gain more and keep what I have by continuing with the weight training.
FYI -- I've done strenous uphill cycling for the decades to keep my legs strong. But at around 65, I noticed a slight decrease in my leg strength when rising up out of a low seat, couch, car, etc. I was surprised and then realized that cycling isn't really a that good of an exercise for your quad muscles. So I started doing squats and that fixed it. Now I have way more spring in my legs than ever before.
A very useful video. Thank you. I'm in my mid 70s and realised that I was spending too much time being inactive in the winter months. The result was a gradual weight gain. I bought myself a cheap treadmill (£200.00 here in the UK) and combined it with a smart watch to track activity. My watch beeps at me when I've been inactive for half an hour and I get up and do a ten minute brisk walk on my treadmill. Spread over the day, it's easy to clock up your 10,000 steps. I've now started to combine a bit of resistance training as part of my 'exercise snacks' As you can guess I'm losing fat and gaining muscle and feeling an all round improvement in my fitness. In the light of experience, I'd probably spend a bit more on the treadmill and get one with an incline function so that as I got fitter, I could increase the challenge, Avoid the very cheap under the desk treadmills that don't have handles because in the first week or so of using it, you need the handles to get used to it. Hope this helps!
I have noticed a consistent reduction in muscle strength over the last decade, but more soon the last 2 years. I am now in my 6th decade of life. I truly appreciated this video content in explaining the probable cause of this weakness. Thank you for this video and the free brochure to use as a guide to change/improve my physical condition. Lin H.
Hi Lin. Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan
In my late seventies, I decided 50 years of obesity was too long. I went on a vegan diet with low fat and near zero refined carbs and 12 hours fasting per day. After losing 30 pounds, I was trying to gain muscle using a strength building device without success. When poking around on YoTube I discovered two important comments. We need more protein as seniors than younger people of the same size because we no longer make enough hormones. We need hormones to grow muscle. You can't easily produce hormones without saturated fat like butter or suet. I now daily eat 1-2 tablespoons of butter and fat meat and am feeling stronge at 81. Please ignore the idiocy you have heard about saturated fat. It is the polyunsaturated oils that are the problem. I have no interest in the carnivore diet, but I think everyone should look at some of their videos to learn new information about diet.
Thank you DrAndreaFurlanMadam., I have been wasting money and also my health by eating lot of rice since I hail from India. Indian dr. just giving multivitamin and other cholesterol tablet which is mere waste , nothing to do with high triglyceride levels. Even though I pay regular fees , they didn’t have sympathy / curtesy to advise me to take egg to overcome my osteoarthritis issue. Only you DrAndreaFurlan madam , really saved my life by making me to catch trains by sprinting nowadays. I am taking 4to 5 eggs per day by completely avoiding carbs and also taking some vegetables & fruit for fibre . Unlike all Europeans who speak English with different style , this make me to understand bit difficult. But Madam, your English is very beautiful like you. Once again Thank you DrAndreaFurlanMadam.
I ate rice my entire life, I am 70, green bananas, I just painted my house inside and outside, even my driveway, my grandma, work her entire life, she die of 113 years old, my husband however, eat a lot of meat, sits all day, he doesn’t even go to the garden, he has balance problems, liver problems do you know what his biggest problem, his ears, because doesn’t listen. You continue eating vegetables and some meat, fruits, just don’t forget water and tea. Good luck. 🍀
I do squats everyday plus weights as well as play racquet sports. This helps me tremendously. The squats are my most important exercise which you will need to get up and out of chairs, bed and cars.
Thank you so much. Never heard of sarcopenia before. Am 68 with multiple chronic issues but did not fight it. Going to start tiny steps to get better so less responsibility and worry for my wonderful family
Dr. Furlan, thank you for this information. A couple of years ago, I read over my primary care physician’s summary of our annual visit and for the first time noticed a diagnosis of sarcopenia. There was no discussion. I am a 69 year old female and have noticed a concerning loss of strength. My husband has numerous chronic conditions and at times, I need to take on more responsibilities. This has been difficult for me. While I do eat plenty of protein in a very nutritious diet, I fall short on the other recommendations. Your informational steps give me a pathway to improve my muscle strength and I plan to share this entire video with my three daughters. Thanks again.
I'm 62 and started working out 9 months ago. I couldn't walk a block without getting winded. I joined an inexpensive gym, 10 dollars a month and I bought some exercise bands of various strengths. I used the bands while watching UA-cam or tie them to something stationary like a door knob. Don't use weights for the first week then add some weight like 5lbs. Eat a gram of protein for each lb of body weight. Long story short. I can now squat and lift over 400lbs. Just take your time. You will find lots of other seniors in the gym. Normally in the morning or afternoon , when it's not so busy. Be blessed and have fun. The first two weeks will be the hardest, because you have to find your system. It's different for everyone. Be blessed, and take your time. Oh and leg work outs, like squats help your whole body. Use youtube to find the correct way to do exercise. You will look good and feel strong soon. 😊
your advice is excellent It should be followed and the earlier the better. Never heard of sarcopenia but common knowledge we get weaker as we age. It is also common sense that regular exercise is the only true way to slow the decline. I only started regular exercise when I was 59 and it kept me healthy and strong, never broke a bone or spent a night in a hospital. Now am 80 and decided to double down and do strength training/rowing 1 hour every day. I am too old to stop although can only pull myself up from hanging overhead bar 4 time whereas I could do that 12 time when I was 70.
I am 72 and notice a definite decline in my strength and stamina. Most of my life Ive treated exercise in a manner similar to dieting. All or nothing. Waffling from exercising every day to doing nothing. I've finally learned that it's better to start off slow and be consistent. Gradually working up to a sustainable level. This is the only way I am able to think of exercise as enjoyable rather than another "chore" that needs to be done. Thanks to your informative video Im encouraged to keep moving and healthy.
Having a life habit of regular weight training starting at age 18 has helped me to maintain physical strength at age 68. I still swim 30-40 minutes 2-4 times per week to maintain a good BMI and the strength I need for a happy life!!❤
@@chadandhayleysmomIt’s never too late to start training, visit your doctor first, then start an easy routine and build up gradually, you’ll feel great physically and mentally 😁
my sincere thanks for making and presenting in an easy to follow video . As I am experiencing Muscle strength loss, your video will help me focus on a number of issues late in life.
I believe that I'm beginning to feel and experience sarcopenia. My natural movements, inate abilities & daily mental and physical feelings are changing and are showing the signs you have discussed. I WILL embark on this new journey of my life with the same gusto I have lived prior to my current age of a 72 year old woman. I BELIEVE you are my vital GODSEND from GOD ... Thank You !!!
I like videos with details and suggestions to help the problem which you have done here. Thank you for the info. I’m 63 and I work hard on my diet, resistance training with bands and walk as much as I can. I think it really helps compared to others my age.
00:00 💪 Sarcopenia, characterized by muscle loss with age, can lead to increased risks of falls, reduced physical capacity, and diminished enjoyment of life. 01:39 😓 Noticeable decline in muscle strength, fatigue, and diminished physical performance are early signs of sarcopenia. 03:28 📉 Loss of muscle mass and replacement by body fat contribute to the physical appearance of sarcopenia. 03:51 🩺 Healthcare professionals can diagnose sarcopenia through physical assessment, without the need for extensive tests. 05:26 ⏳ Sarcopenia can be prevented or slowed down through regular exercise, adequate protein intake, hydration, and quality sleep. 07:47 🏋♂ Regular resistance training and maintaining adequate protein intake are key to preventing sarcopenia. 11:12 💊 While no medication specifically reverses sarcopenia, ongoing research targets substances like myostatin and activin receptors. 13:55 🤝 Supporting a loved one with sarcopenia involves practical assistance, encouragement, and emotional support, along with staying informed about the condition.
My husband has just been diognosed with severe nerve deterioration his hands and he is now been assessed as high moderate to severe risk of falls due to muscle loss. Fortunately we live in Australia. He is getting great medical attention under our Medicare system.
@euniceh9851 , I sympathise with your husband & being in Australia means he will have excellent medical care. As a 70yr+ myself, every day is a battle to ensure we keep in the best physical shape possible!
I have exercised with weights my whole life and am now over 75 and am also very active in my yard and garden. I seldom sit for long. People at the gym tell me I look decades younger but I know I have lost strength. Pumped at the gym in the morning - gone at night. Is this disease different than muscle atrophy? My real secrets are: no extra sugar on/in anything; same for salt. STOP consuming soft drinks and fast food. I drink unsweetened soy drink after working out. Desert is a rare treat. Maybe not fun but it has paid off. Not blowing my horn but you asked!
I have just turned 65 a few months ago. I have been gaining muscle mass naturally. Looking forwards to a long healthy life. Started doing 5km 🏃♂️ 🏃♂️ 🏃♂️ runs last year. My PB is currently 31:35. I am looking at reducing that significantly over the next few years. Time will tell.
Update on date. Last race 🏁 on a fast flat course is now 29:01 . Gold Coast Marathon two weeks ago. The next race (5km) is tomorrow. Also fast and flat.
I used to excercise daily, walking, resistance, aerobic. In my mid 50s my osteoarthritis started to make excercise painful and also, drain my energy. Menopause affected my sleep leading to 1 to 3 nights of insomnia a week. My muscle tone was amazing ten years ago. Now it's like a deflated balloon. My gait is off and it's painful going up and down stairs. I have been searching for an excercise program that I can do regularly that does not hurt. Even swimming and water aerobics are painful.
Beautiful presentation! May god’s blessings keep you healthy and joyful and your life becomes a celebration. The people who create awareness about health issues are angels of god
Thank you for watching and for writing this comment. God bless you too. Consider subscribing to this channel. I have lots of videos that you might find useful. And please remember that I do not give individual medical advice via social media, website or email.
I loved your suggestions for how to support someone with sarcopenia. I have a mild case of this condition and live alone. I wish that I had a family member or house mate to encourage me during my exercise times. It means a lot when someone encourages you to do your exercises and/or accompanies you on walks or trips to the gym. I am new to my community and I hope I can find an exercise partner this year!
Could be worse. Have somebody to stop you from exercising, treating you as a glass doll, fearing for you not to get an accident... Yee... Some sort of: "don't move honey. Stay still!..."
It is definitely great to have an exercise partner and to exercise together. But never use that as an excuse not to exercise. Get out of the house and exercise with nature. Carry along light weights as you walk (if you can) or weights strapped to your wrist. Nature will become our natural motivator when we enjoy our morning walk with or without a human beside us. But we do have to be careful when we walk alone. Take the necessary precautions.
Very practical advise! Thank you, doctor! A good reminder. Interestingly, that my own body was the first to give me exectly the same advice, which i started following so naturally. And thanks for reminding prople to love and care about their elders. Love is the best cure for all diseases!
dr furlan ! no doubt that i heard of sarcopenia from you for the 1st time. thanks. I am 81. Not that my English language is poor but i failed to grasp the details that i wanted to know. Next time if you came across, I will request you to itemise and number the actions independently.
This is essential knowlege!! I saw my mom suffer from this from lack of diet and exercise disciplin. Especially starting with oxygen suplementation from COPD.
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔 Did you know that I have a website where all of my videos are organized by topics, and you can download all my handouts, worksheets and booklets for FREE. Visit www.doctorandreafurlan.com
I was experiencing these issues and too young for this! I have spent the last year walking for two hours per day on the treadmill. Slowly. It has taken so many months but suddenly I am more nibble, more balanced.
Very helpful and informative video.when I been suffering with this problem my son told me that I should take more protein . I found some solutions from your video also so Thank you very much for sharing your video.God bless you dear 🙏💐💕
Thanks for this. Older people need to still maintain muscle mass. Being thin and being fit is not necessary mean you don't need to continue growth in muscles. Imagine falling over when you are 70++ and now getting up is almost impossible without help? Why? Just because you can do a marathon doesn't mean your legs will still be strong enough to getting up after a fall. Try this, when your naked in the bathroom, do a 'full squat' all the way down. Next try getting up without holding anything, how did you do? If you have difficulties than your muscles have diminish and need resistance training.
Hi Frank. Yes, I agree with you. I have another video that I show 4 techniques to get up from the floor after a fall. ua-cam.com/video/J1JfWe1YL-U/v-deo.htmlsi=HiHZoCRNVrqU3QBJ
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔 on youTube. so you get notified when I post new videos.
Thank you. Good information which is reminding me to be more consistent in my exercise. I had not heard of sarcopenia, but I just noticed that my arms have a kind of fat on them that I never noticed before. I will be 80 in four days, so I better knuckle down. Thanks again.
Very Informative. Never heard the term SARCOPENIA, but I am afraid of falling in the trap unless I do something drastic. At 75 +, with very weak muscle mass and being a VEGAN, must explore my options as per your guide line. Thank you for the analysis.
Tbis is very good info. Thank you. I was, a, linf distanxe runner till recebtky. Then i stopped for a, while due to a nerce in liwer bask that started to give trouble. This, was, wtong to stoo. Ny musckes, decline now and im scared, ill loise all my lgg musckes strength. I also did nor eat anougb priteib for a, whike and spebt too much time lying down to watch tv...... Crom today i will start running again and eat plenty protein. I put mysekf om. It B 12, abd it gives new, energy and well being feeling as, I was, fedling sort of depressed affer stopoing my daily 10 or 5 km run.... ❤❤❤❤❤❤
Exercise and walking is my passion, some years ago I stopped going to gym. However continuing exercise and walking as both habits are healthy and rejuvenate our body and mind. Thanks for your video with good info doctor. 🎉
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔 on youTube. so you get notified when I post new videos. And please remember, I do not give individual medical advice via social media or email.
I am 80yo and just had hip replacement.Went into the surgery in pretty good condition. But still find i have lost a lot of strength due to just a few weeks of not being able to do any strength training.
Thank you. Very informative and detailed with possible responses to the situation. No complaint, just please consider including lbs. and oz.'s with your metric measurements. This video is specitficall foraddressing elderlies. We did not grow up with metirics. No problem with using them for youngers, but we olders find it a nuisance to have to look up the conversions. That provides a temptation to skip it altogether. Sorry. It is not your fault. It is ours. But your accomodation would be appreciatied. But other than that one LITTLE thing, this is a FANTASTIC video! Thank you!
Hi Hellegilbert. Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔 on youTube. so you get notified when I post new videos. And please remember, I do not give individual medical advice via social media or email.
At 70 yo and have been doing extra walking last 15 year. 5 to 6 miles a day (roughly 10,000 steps). My thighs are firm. And about 15 minutes of other light exercise. Most other people my age looking rougher, many obese, and creeping around. I still have a youthful walking gait although BMI is a bit high at 26.
The described symptoms can be very much a result of low thyroid issue or also hyperthyroidism as well. In this state it's very hard to start training or even just get oneself to walk a few hundred meters. It's essential to check ones thyroid function before doing anything else or taking drugs. The next step would be going on ketovore or carnivore lifestyle - no sugar to feed cancer cells and it'll help to prevent muscle loss and will help to reduce weight, and when one feels light, one can do resistance training and go for a walk or even start to swim or lift weights. A good general carnivore advice is about 100g of protein a day, which is about 500g of meat or fish. But it won't work if you don't eat the same amount or slightly more of fat with it! We need fat to digest that protein and for our hormones to be productive. That fat contains in fatty meat and fish, in eggs, and one can add good butter and coconut fat or oil, or/and olive oil of excellent quality. It's very advisable to start slowly increasing ones protein and fat intake, like some 10g a week, or you will just feel that was too much. Apple cider in a glas of water and enzymes can help digesting. Don't push yourself to reach that 100g protein/fat goal if your gut isn't ready. One could try eating more grilled fish, egg-salmon-avocado creme or chicken breast soufflé, which can be digested easier. One can use a macro calculator which helps to find own protein/fat ratio.
Very instructive and useful video. Thank you. I would like to add a quick comment on sarcopenia: I read that the condition mostly "targets" the fast twitch muscle fibers, those that allow to muster some power, i.e. generate muscular force quickly. Elderly people loose a lot of these fast twitch muscle mass, which as a consequence does not allow them to manage the production of enough muscle power when they need power. An example is when an elderly stumbles and looses balance while walking, their legs will not generate sufficient power to recover balance during the next step or two; this usually leads to a fall. It is then important to incorporate in an appropriate training program exercises that help retain the fast twitch muscle fiber mass.
My wife and I were very unfit when I was fifty, the typical sarcopenia trajectory, but we bought a couple of cheap bikes and have been keen cyclists every since, every holiday is skiing or cycling. I’m 79 this month and yesterday we cycled 33km with 800 metres vertical climb (20 miles and 2,500 feet). I haven’t noticed any age related drop in performance so far. I was no more tired at the end or today than I would have been ten years ago, maybe twenty. Most people lose muscle mass as they age more because they do less exercise as their lifestyle changes and because of peer pressure, but it is largely reversible. For elite athletes sarcopenia is undoubtedly age related but for most of us who are nowhere near our potential fitness it is mainly lack of exercise and our diet.
We did the same thing. We all bought bikes. I rode my twice and hated it.... mainly due to dogs and dog walkers at plague levels on the bike trails. I hate dogs with a passion. Even the sight of a dog raises my blood pressure. They suck big time, so the bike stayed in storage for the past two years. It's unfortunate, because at age 65 I really need the exercise. Walk or ride, it's dogs dogs dogs dogs....
It's important to maximize muscle mass when you're younger, say by age 25-30, then do your best to maintain it as you. It's much harder to build muscle as you age so the more you start with the better off you are.
I try to eat 2 eggs a day after my daily morning workout along with many other protein sources ..thanks for the tips as I'm trying to help my aging mom and dad
I am 68 and have retained much of my muscle mass and have used creatine 6-8 gms per day. Noticed significant muscle mass improvement even though some of it may be water retention.
I am 64 and have ehlers-danlos syndrome and can do very little except walk a little. Muscle fatigue happens very quickly. I also have Tarlov cyst disease. Everything I do makes me sore! It's a vicious cycle. I do housework and laundry but that is it.
Maybe ask Dr Furlan if isometric body muscle contractions you can do with out weights or gym machines with help. Also have you tried elastic therabands that come in different tensions strengths. However they do eventually snap and break with regular use or left in hot garages etc. I cannot image your challenge, but I will pray for you too. For physical exercise is of little exercise in this life only, but godly exercise by believing in Jesus Christ will strengthen your soul with the power of the Holy Spirit to do the good works he has chosen you to do as you will inherit eternal life and a perfect glorified body in Christ Jesus. Be blessed and peace unto you
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔 Did you know that I have a website where all of my videos are organized by topics, and you can download all my handouts, worksheets and booklets for FREE. Visit www.doctorandreafurlan.com
My mom moved around alot but didn't exercise she had no ailments and lived to 77 . I think that's great . She ate hefty foods so I'm sure she naturally had muscle
5 tips to prevent sarcopenia: 1_Regular exercise e.g., resistance training like weightlifting, resistance bands, body weight exercises. 2_Adequate Proteins .1.6_1.8 g/kg/day from animals like meats,dairy nd frm plants like beans,seeds ,nuts. 3_ avoid sedentry lide style.dont always be in bed ,keep body moving ,carry out day to day activities even if they hurt. Recommended minimal exercise is 150 minutes/week . 4_ stay hydrated by taking adequate water,low sugar electrolytes fluids. 5.sufficient sleep.7_8 hours of quality sleep.
Glyphosate (herbicide residue) was not mentioned, even though it is already found in the urine of most people. It is a glycine analog, so when it replaces the glycine amino acid, it greatly impairs the muscle, the strength of collagen fibers, and causes problems in many other biochemical processes by inhibiting the cytochrome P450 enzyme family and killing the beneficial intestinal flora.
Thank you. I have lost a lot of my muscle mass since I developed cancer of the prostrate and am put on the treatment with Hormone . But it was still good for many years because of my original fitness and maybe something called muscle memory and also I continued to be active. Finally I am in my 70s and still not too bad because I do lots of gardening. I used to dance the old dances in a vintage scene which was a lot of fun and I can still fox-trot and jitterbug like a young man ,but it is sad that the scene had died away with Covid ,etc.Its a shame that the cancer treatment prevents the muscle from remaining so I am not with the nicer physique that I once had ,but at least I am not looking too wasted ,anyway.
Hi Rasputin, Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔 Did you know that I have a website where all of my videos are organized by topics, and you can download all my handouts, worksheets and booklets for FREE. Visit www.doctorandreafurlan.com
⬛You can listen to this video in 11 languages: English (original), Arabic, French, German, Greek, Indonesian, Italian, Polish, Portuguese, Romanian, and Spanish. To change the language of your audio, go to "settings" ⚙of the video and select the "audio track". You can also change the closed captions (CC) in settings ⚙.
🟨يمكنك اختيار الاستماع إلى هذا الفيديو بـ 11 لغة: الإنجليزية (الأصلية)، العربية، الفرنسية، الألمانية، اليونانية، الإندونيسية، الإيطالية، البولندية، البرتغالية، الرومانية، والإسبانية. لتغيير لغة الصوت، انتقل إلى "الإعدادات" ⚙ للفيديو واختر "المسار الصوتي". يمكنك أيضًا تغيير التسميات التوضيحية المغلقة (CC) في الإعدادات ⚙.
🟧Vous pouvez choisir d'écouter cette vidéo en 11 langues : anglais (original), arabe, français, allemand, grec, indonésien, italien, polonais, portugais, roumain et espagnol. Pour changer la langue de votre audio, allez dans « paramètres » ⚙ de la vidéo et sélectionnez la « piste audio ». Vous pouvez également modifier les sous-titres codés (CC) dans les paramètres ⚙.
🟦Sie können dieses Video in 11 Sprachen anhören: Englisch (Original), Arabisch, Französisch, Deutsch, Griechisch, Indonesisch, Italienisch, Polnisch, Portugiesisch, Rumänisch und Spanisch. Um die Sprache Ihres Audios zu ändern, gehen Sie zu „Einstellungen“ ⚙ des Videos und wählen Sie die „Audiospur“ aus. Sie können die Untertitel (CC) auch in den Einstellungen ändern ⚙.
🟩Μπορείτε να επιλέξετε να ακούσετε αυτό το βίντεο σε 11 γλώσσες: Αγγλικά (πρωτότυπο), Αραβικά, Γαλλικά, Γερμανικά, Ελληνικά, Ινδονησιακά, Ιταλικά, Πολωνικά, Πορτογαλικά, Ρουμανικά και Ισπανικά. Για να αλλάξετε τη γλώσσα του ήχου σας, μεταβείτε στις "ρυθμίσεις" ⚙ του βίντεο και επιλέξτε το "κομμάτι ήχου". Μπορείτε επίσης να αλλάξετε τους υπότιτλους (CC) στις ρυθμίσεις ⚙.
🟪Anda dapat memilih untuk mendengarkan video ini dalam 11 bahasa: Inggris (asli), Arab, Prancis, Jerman, Yunani, Indonesia, Italia, Polandia, Portugis, Rumania, dan Spanyol. Untuk mengubah bahasa audio Anda, buka "pengaturan" ⚙ pada video dan pilih "trek audio". Anda juga dapat mengubah teks tertulis (CC) di pengaturan ⚙.
🟥Puoi scegliere di ascoltare questo video in 11 lingue: inglese (originale), arabo, francese, tedesco, greco, indonesiano, italiano, polacco, portoghese, rumeno e spagnolo. Per cambiare la lingua del tuo audio, vai nelle "impostazioni" ⚙ del video e seleziona la "traccia audio". Puoi anche modificare i sottotitoli (CC) nelle impostazioni ⚙.
🟤Możesz odsłuchać ten film w 11 językach: angielskim (w oryginale), arabskim, francuskim, niemieckim, greckim, indonezyjskim, włoskim, polskim, portugalskim, rumuńskim i hiszpańskim. Aby zmienić język ścieżki dźwiękowej, przejdź do „ustawień” ⚙ filmu i wybierz „ścieżkę audio”. Napisy kodowane (CC) możesz także zmienić w ustawieniach ⚙.
🟢Você pode optar por ouvir este vídeo em 11 idiomas: inglês (original), árabe, francês, alemão, grego, indonésio, italiano, polonês, português, romeno e espanhol. Para alterar o idioma do seu áudio, vá em “configurações” ⚙ do vídeo e selecione a “faixa de áudio”. Você também pode alterar as legendas ocultas (CC) nas configurações ⚙.
🔶Puteți alege să ascultați acest videoclip în 11 limbi: engleză (original), arabă, franceză, germană, greacă, indoneziană, italiană, poloneză, portugheză, română și spaniolă. Pentru a schimba limba audio, accesați „setări” ⚙ a videoclipului și selectați „pista audio”. De asemenea, puteți modifica subtitrările (CC) în setări ⚙.
🔴Puedes elegir escuchar este vídeo en 11 idiomas: inglés (original), árabe, francés, alemán, griego, indonesio, italiano, polaco, portugués, rumano y español. Para cambiar el idioma de tu audio, ve a "configuración" ⚙ del video y selecciona la "pista de audio". También puedes cambiar los subtítulos (CC) en la configuración ⚙.
Getting older, not old. I’ve been exercising since my mid 40s and I’m 67 now ~ my high school friends are all breaking down and I’m still doing very well. Quality of life is better when you stay in shape
I’m the same age. I walk everyday . I swim 🏊 and do Barre
“Use it or lose it” and you buddy,have been active using it and hence still going strong…may I follow your path
71 and can bench 70kg. The ‘use it or loose it’ is my mantra 👍👍
succinctly put!
@@augustinbelza2418
Use it, or LOSE it.
Yes,Dr i am 84yrs of age and i noticed that am loosing muscle, and i tributed that to aging and i am watching from nigeria.❤❤
Chronic pain, poorly understood and poorly treated took a real toll in my 50’s.
In my 60’s and for 6 years now I am fighting back, now that I understand this pain affliction better. Walking, lose weight over time (slow and steady), to your ideal weight, dumbbells and body weight movement exercises, healthy food, drink water, and get good sleep.
Get down to the floor and back up with no aids, often.
It’s 10 X harder to do this with chronic pain but it is absolutely necessary.
I am very active all my life since a young kid I started swimming daily and practiced tennis 3 days a week. Now at 71 still swimming but 4/7 and lap swim 40 minutes each time, and brisk walk 2 hours daily for decades. Eat a lot of lean protein and 16 hours fasting daily. Last year during my walk at night i felt a couple times really badly, bled and hurt my knees and arms for several weeks but nothing broken. My doctor told me my muscles saved me from broken bones falling. I still have scars visible and bruises but that did not stop me from walking and swimming like nothing happened. I also tale collagen peptides and make my own bone broth from grassfed shanks. People think i am wearing a wig, and I drive daytime without wearing glasses. There are the day up and down but overall i feel good most of the days and lot energy hiking all day in the mountains and enjoying so much of it
Exercise, being active, keep the day busy, have good nutritious diets and you should be happy and sleep well at night like a toddler.
nice narrative to b followed by youngsters..
Why do you walk in dark?
Way to go man. You give so much hope and inspiration.🎉🎉
@@dorettahoekstra4784 . It enhances your night vision, ask any infantryman....
The secret for after the age of 40 is TRT, or simply put steroids on a balanced and moderate usage. About 1cc a month, and well designed exercise routine and balanced diet. Eat everything in moderation, avoid junk food and highly processed foods. You can cheat every now and then!
I'm a 60 y/o femaile cyclist but was concerned about my muscles in my upper body so for the last 6 months I have been training with dumbbells in my own home 3x a week for sessions of 30 to 40 minutes. I work the whole body using supersets to save time and use progressive overload principles. I recently got an InBody scan and since I have had these in the past i was able to do some comparisons. I have gained 5 lbs of muscle in these last 6 months. I eat a mostly whole food plant based diet and did not change anything with that. I'm 5'9 and weight 150 lbs. I ate about 60 to 80 grams of protein per day. It can be done folks!! I'm well pleased with this result and although I realize that muscle gain rate will taper off now, I can still work to gain more and keep what I have by continuing with the weight training.
Calisthenics that includes weight training is a good routine for overall body strength and muscle fitness
" Use it ; or Loose it" applies for muscle and brain health!!
Any dumbell only exercise series you suggest ?
FYI -- I've done strenous uphill cycling for the decades to keep my legs strong. But at around 65, I noticed a slight decrease in my leg strength when rising up out of a low seat, couch, car, etc. I was surprised and then realized that cycling isn't really a that good of an exercise for your quad muscles. So I started doing squats and that fixed it. Now I have way more spring in my legs than ever before.
Yes you can I cycle also started doing weights I’m 64 have body like I had at 35-40
A very useful video. Thank you. I'm in my mid 70s and realised that I was spending too much time being inactive in the winter months. The result was a gradual weight gain. I bought myself a cheap treadmill (£200.00 here in the UK) and combined it with a smart watch to track activity. My watch beeps at me when I've been inactive for half an hour and I get up and do a ten minute brisk walk on my treadmill. Spread over the day, it's easy to clock up your 10,000 steps. I've now started to combine a bit of resistance training as part of my 'exercise snacks'
As you can guess I'm losing fat and gaining muscle and feeling an all round improvement in my fitness. In the light of experience, I'd probably spend a bit more on the treadmill and get one with an incline function so that as I got fitter, I could increase the challenge,
Avoid the very cheap under the desk treadmills that don't have handles because in the first week or so of using it, you need the handles to get used to it.
Hope this helps!
Hi Chriselfyn. I am very proud of you! Keep strong.
Remember to do neck exercises, sit ups, for abdomen and stomach, exercising, and toe ankle push-ups.
I have noticed a consistent reduction in muscle strength over the last decade, but more soon the last 2 years. I am now in my 6th decade of life. I truly appreciated this video content in explaining the probable cause of this weakness. Thank you for this video and the free brochure to use as a guide to change/improve my physical condition. Lin H.
Hi Lin. Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan
In my late seventies, I decided 50 years of obesity was too long. I went on a vegan diet with low fat and near zero refined carbs and 12 hours fasting per day. After losing 30 pounds, I was trying to gain muscle using a strength building device without success. When poking around on YoTube I discovered two important comments. We need more protein as seniors than younger people of the same size because we no longer make enough hormones. We need hormones to grow muscle. You can't easily produce hormones without saturated fat like butter or suet. I now daily eat 1-2 tablespoons of butter and fat meat and am feeling stronge at 81. Please ignore the idiocy you have heard about saturated fat. It is the polyunsaturated oils that are the problem. I have no interest in the carnivore diet, but I think everyone should look at some of their videos to learn new information about diet.
💖 thank you. God bless you🤗
Thank you DrAndreaFurlanMadam., I have been wasting money and also my health by eating lot of rice since I hail from India. Indian dr. just giving multivitamin and other cholesterol tablet which is mere waste , nothing to do with high triglyceride levels. Even though I pay regular fees , they didn’t have sympathy / curtesy to advise me to take egg to overcome my osteoarthritis issue. Only you DrAndreaFurlan madam , really saved my life by making me to catch trains by sprinting nowadays. I am taking 4to 5 eggs per day by completely avoiding carbs and also taking some vegetables & fruit for fibre . Unlike all Europeans who speak English with different style , this make me to understand bit difficult. But Madam, your English is very beautiful like you.
Once again Thank you DrAndreaFurlanMadam.
i dont kno wht city u live in, but indian drs dont advise rice, rice n rice.
Good on you for grasping back your health!
I ate rice my entire life, I am 70, green bananas, I just painted my house inside and outside, even my driveway, my grandma, work her entire life, she die of 113 years old, my husband however, eat a lot of meat, sits all day, he doesn’t even go to the garden, he has balance problems, liver problems do you know what his biggest problem, his ears, because doesn’t listen. You continue eating vegetables and some meat, fruits, just don’t forget water and tea. Good luck. 🍀
Have you used it yet?
Does egg helps with osteoarthritis ?
I do squats everyday plus weights as well as play racquet sports. This helps me tremendously. The squats are my most important exercise which you will need to get up and out of chairs, bed and cars.
Yes, very good!👍🏻
Thank you so much. Never heard of sarcopenia before. Am 68 with multiple chronic issues but did not fight it. Going to start tiny steps to get better so less responsibility and worry for my wonderful family
Dr. Furlan, thank you for this information. A couple of years ago, I read over my primary care physician’s summary of our annual visit and for the first time noticed a diagnosis of sarcopenia. There was no discussion. I am a 69 year old female and have noticed a concerning loss of strength. My husband has numerous chronic conditions and at times, I need to take on more responsibilities. This has been difficult for me. While I do eat plenty of protein in a very nutritious diet, I fall short on the other recommendations. Your informational steps give me a pathway to improve my muscle strength and I plan to share this entire video with my three daughters. Thanks again.
I'm 62 and started working out 9 months ago.
I couldn't walk a block without getting winded.
I joined an inexpensive gym, 10 dollars a month and I bought some exercise bands of various strengths. I used the bands while watching UA-cam or tie them to something stationary like a door knob.
Don't use weights for the first week then add some weight like 5lbs. Eat a gram of protein for each lb of body weight.
Long story short. I can now squat and lift over 400lbs.
Just take your time. You will find lots of other seniors in the gym. Normally in the morning or afternoon , when it's not so busy.
Be blessed and have fun. The first two weeks will be the hardest, because you have to find your system. It's different for everyone.
Be blessed, and take your time.
Oh and leg work outs, like squats help your whole body. Use youtube to find the correct way to do exercise. You will look good and feel strong soon. 😊
Hi @debradawson3051 thank you for writing this comemnt and sharing your experience.
your advice is excellent It should be followed and the earlier the better. Never heard of sarcopenia but common knowledge we get weaker as we age. It is also common sense that regular exercise is the only true way to slow the decline. I only started regular exercise when I was 59 and it kept me healthy and strong, never broke a bone or spent a night in a hospital. Now am 80 and decided to double down and do strength training/rowing 1 hour every day. I am too old to stop although can only pull myself up from hanging overhead bar 4 time whereas I could do that 12 time when I was 70.
Rowing is the ideal exercise. I don't plan on ever stopping...
I am 72 and notice a definite decline in my strength and stamina. Most of my life Ive treated exercise in a manner similar to dieting. All or nothing. Waffling from exercising every day to doing nothing. I've finally learned that it's better to start off slow and be consistent. Gradually working up to a sustainable level. This is the only way I am able to think of exercise as enjoyable rather than another "chore" that needs to be done. Thanks to your informative video Im encouraged to keep moving and healthy.
Having a life habit of regular weight training starting at age 18 has helped me to maintain physical strength at age 68. I still swim 30-40 minutes 2-4 times per week to maintain a good BMI and the strength I need for a happy life!!❤
That is great to hear.
Yes swimming is the BEST..I swim with weights, big difference...🏊🏊
Good for you. Not helpful for those of us who didn't start 40 or 50 years ago.
Same here, 69, kettlebells, deadlifts and loads of walking, still going strong 🇬🇧
@@chadandhayleysmomIt’s never too late to start training, visit your doctor first, then start an easy routine and build up gradually, you’ll feel great physically and mentally 😁
Very best informative directions regarding scercopenia health problems to senior citizens. Thanks Doctor for this issues.
You are welcome
my sincere thanks for making and presenting in an easy to follow video . As I am experiencing Muscle strength loss, your video will help me focus on a number of issues late in life.
Glad to help
Thanks!
Dear @dorins3787 I really appreciate the super thanks!
I believe that I'm beginning to feel and experience sarcopenia. My natural movements, inate abilities & daily mental and physical feelings are changing and are showing the signs you have discussed.
I WILL embark on this new journey of my life with the same gusto I have lived prior to my current age of a 72 year old woman.
I BELIEVE you are my vital GODSEND from GOD ...
Thank You !!!
I like videos with details and suggestions to help the problem which you have done here. Thank you for the info. I’m 63 and I work hard on my diet, resistance training with bands and walk as much as I can. I think it really helps compared to others my age.
00:00 💪 Sarcopenia, characterized by muscle loss with age, can lead to increased risks of falls, reduced physical capacity, and diminished enjoyment of life.
01:39 😓 Noticeable decline in muscle strength, fatigue, and diminished physical performance are early signs of sarcopenia.
03:28 📉 Loss of muscle mass and replacement by body fat contribute to the physical appearance of sarcopenia.
03:51 🩺 Healthcare professionals can diagnose sarcopenia through physical assessment, without the need for extensive tests.
05:26 ⏳ Sarcopenia can be prevented or slowed down through regular exercise, adequate protein intake, hydration, and quality sleep.
07:47 🏋♂ Regular resistance training and maintaining adequate protein intake are key to preventing sarcopenia.
11:12 💊 While no medication specifically reverses sarcopenia, ongoing research targets substances like myostatin and activin receptors.
13:55 🤝 Supporting a loved one with sarcopenia involves practical assistance, encouragement, and emotional support, along with staying informed about the condition.
Thanks!
Dear @stevewhalen6973 I really appreciate the Super Thanks!!
One of the best video I have seen.
Thanks
So nice of you
My husband has just been diognosed with severe nerve deterioration his hands and he is now been assessed as high moderate to severe risk of falls due to muscle loss. Fortunately we live in Australia. He is getting great medical attention under our Medicare system.
@euniceh9851 , I sympathise with your husband & being in Australia means he will have excellent medical care. As a 70yr+ myself, every day is a battle to ensure we keep in the best physical shape possible!
I have exercised with weights my whole life and am now over 75 and am also very active in my yard and garden. I seldom sit for long. People at the gym tell me I look decades younger but I know I have lost strength. Pumped at the gym in the morning - gone at night. Is this disease different than muscle atrophy? My real secrets are: no extra sugar on/in anything; same for salt. STOP consuming soft drinks and fast food. I drink unsweetened soy drink after working out. Desert is a rare treat. Maybe not fun but it has paid off. Not blowing my horn but you asked!
I have just turned 65 a few months ago. I have been gaining muscle mass naturally. Looking forwards to a long healthy life. Started doing 5km 🏃♂️ 🏃♂️ 🏃♂️ runs last year.
My PB is currently 31:35. I am looking at reducing that significantly over the next few years. Time will tell.
Update on date. Last race 🏁 on a fast flat course is now 29:01 . Gold Coast Marathon two weeks ago. The next race (5km) is tomorrow. Also fast and flat.
I used to excercise daily, walking, resistance, aerobic. In my mid 50s my osteoarthritis started to make excercise painful and also, drain my energy. Menopause affected my sleep leading to 1 to 3 nights of insomnia a week. My muscle tone was amazing ten years ago. Now it's like a deflated balloon.
My gait is off and it's painful going up and down stairs. I have been searching for an excercise program that I can do regularly that does not hurt. Even swimming and water aerobics are painful.
Treat your osteorthritis with glucosamine with chondroitin. Take 2 tabs a day for 2 months
Apple cider vinegar in a drink of water, squash etc daily helps
Yoga, start slow it's transfometive.🎉
I keep forwarding this video every now and then to whoever possible maximum.
Beautiful presentation! May god’s blessings keep you healthy and joyful and your life becomes a celebration. The people who create awareness about health issues are angels of god
Thank you for watching and for writing this comment. God bless you too. Consider subscribing to this channel. I have lots of videos that you might find useful. And please remember that I do not give individual medical advice via social media, website or email.
La Paz de Cristo 🙏🙌
Dr. Furlan, thanks so much for your great and informative videos. Always enjoy watching them.
Glad you like them!
Very helpful and informative video. MUCH APPRECIATED!!!
You are very welcome. Thank you for watching and writing this comment.
A very educative talk. Weights snd resistance exercises, walks and yoga help in reversing s.
I loved your suggestions for how to support someone with sarcopenia. I have a mild case of this condition and live alone. I wish that I had a family member or house mate to encourage me during my exercise times. It means a lot when someone encourages you to do your exercises and/or accompanies you on walks or trips to the gym. I am new to my community and I hope I can find an exercise partner this year!
I encourage you to keep at it even if you don’t yet have someone to train with (as is the case with me). I wish you success.👍🙂
You are so welcome!
Could be worse. Have somebody to stop you from exercising, treating you as a glass doll, fearing for you not to get an accident... Yee... Some sort of: "don't move honey. Stay still!..."
It is definitely great to have an exercise partner and to exercise together. But never use that as an excuse not to exercise. Get out of the house and exercise with nature. Carry along light weights as you walk (if you can) or weights strapped to your wrist. Nature will become our natural motivator when we enjoy our morning walk with or without a human beside us. But we do have to be careful when we walk alone. Take the necessary precautions.
Started doing some strength training a few years ago and aftert this, i think I'll do some more!!! Thank you for the excellent information!
I am glad I could help!
After watching your video I'd say I'm a classic case of sarcopenia, thanks for all the excellent information
Hi McDougal. I hope you find some solutions.
I'm 70 and could out-walk and out-run most 30-year olds. All it takes is a lifetime of dedication to being fit.
Very practical advise! Thank you, doctor!
A good reminder.
Interestingly, that my own body was the first to give me exectly the same advice, which i started following so naturally.
And thanks for reminding prople to love and care about their elders.
Love is the best cure for all diseases!
Years of taking statins destroyed my muscles. I exercise but would be willing to take a drug that would help.
I am so happy, I really fell better now. Thank you so much for your good suggestions.
dr furlan ! no doubt that i heard of sarcopenia from you for the 1st time. thanks. I am 81. Not that my English language is poor but i failed to grasp the details that i wanted to know. Next time if you came across, I will request you to itemise and number the actions independently.
This is essential knowlege!! I saw my mom suffer from this from lack of diet and exercise disciplin.
Especially starting with oxygen suplementation from COPD.
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Did you know that I have a website where all of my videos are organized by topics, and you can download all my handouts, worksheets and booklets for FREE.
Visit www.doctorandreafurlan.com
Always informative.. always authentic.. always helpful for even a common person
I am happy to help.
I was experiencing these issues and too young for this! I have spent the last year walking for two hours per day on the treadmill. Slowly. It has taken so many months but suddenly I am more nibble, more balanced.
Very helpful and informative video.when I been suffering with this problem my son told me that I should take more protein . I found some solutions from your video also so Thank you very much for sharing your video.God bless you dear 🙏💐💕
Muscle loss. It’s harder to get back in shape and there is more risk of injuries while exercising. So start little by little.
Thanks for this. Older people need to still maintain muscle mass.
Being thin and being fit is not necessary mean you don't need to continue growth in muscles. Imagine falling over when you are 70++ and now getting up is almost impossible without help? Why? Just because you can do a marathon doesn't mean your legs will still be strong enough to getting up after a fall. Try this, when your naked in the bathroom, do a 'full squat' all the way down. Next try getting up without holding anything, how did you do? If you have difficulties than your muscles have diminish and need resistance training.
Hi Frank. Yes, I agree with you. I have another video that I show 4 techniques to get up from the floor after a fall. ua-cam.com/video/J1JfWe1YL-U/v-deo.htmlsi=HiHZoCRNVrqU3QBJ
@frank88ster , you are so correct. I'm 71yrs old & Keeping fit & strong is one daily grind!
Thank you for your good advice ❤ I will rather do all of the above, than take drugs! Have a great day 💚💚
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan
And don't forget to turn on the notifications 🔔 on youTube. so you get notified when I post new videos.
Thank you. Good information which is reminding me to be more consistent in my exercise. I had not heard of sarcopenia, but I just noticed that my arms have a kind of fat on them that I never noticed before. I will be 80 in four days, so I better knuckle down. Thanks again.
Very Informative. Never heard the term SARCOPENIA, but I am afraid of falling in the trap unless I do something drastic. At 75 +, with very weak muscle mass and being a VEGAN, must explore my options as per your guide line. Thank you for the analysis.
You hv covered this important topic very comprehensively. It's very informative n helpful. Thanks a lot.
Много полезно видео!И с превод на български,,🇧🇬❤️
Happy you like it
Thank you very well explained Dr this will help all the elders. God bless you.
Excellent presentation
Glad you liked it
Excerise every possible moment. Even just a little. It's good. Encourage urself
I agree!
@@DrAndreaFurlan pleasant surprise. God bless U, Dr Andrea Furlan.
Tbis is very good info. Thank you. I was, a, linf distanxe runner till recebtky. Then i stopped for a, while due to a nerce in liwer bask that started to give trouble. This, was, wtong to stoo. Ny musckes, decline now and im scared, ill loise all my lgg musckes strength. I also did nor eat anougb priteib for a, whike and spebt too much time lying down to watch tv...... Crom today i will start running again and eat plenty protein. I put mysekf om. It B 12, abd it gives new, energy and well being feeling as, I was, fedling sort of depressed affer stopoing my daily 10 or 5 km run.... ❤❤❤❤❤❤
Exercise and walking is my passion, some years ago I stopped going to gym. However continuing exercise and walking as both habits are healthy and rejuvenate our body and mind. Thanks for your video with good info doctor. 🎉
Thank you Dr. Furlan for your clear explanation of overcoming sarcopenia🙏
Thank you, simple to understand and implement, to the point information.
v good and useful vedio now I understand how to strengthen my muscles
Thanks for the informative video. May God bless you
Svak Vam reč zlata vredna, Hvala ❤
Awesome video Dr Furlan, as alayws. One key tip to preserve muscle strength with age is to engage in progressive resistance training (PRT).
Good point!
Thank you for giving much needed timely awareness 🙏 ❤️
Dr. Thankyou very much i learnt it.
Interesting content. Appreciate your effort in the making!
Thank you for that, especially 6:51
That was helpful, I can see it in my mind's eye. Cheers.
It is very interesting i am at z age of 79 & i'll follow ur suit thank u
Yep, that’s me, thank you
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan
And don't forget to turn on the notifications 🔔 on youTube. so you get notified when I post new videos.
And please remember, I do not give individual medical advice via social media or email.
I am 80yo and just had hip replacement.Went into the surgery in pretty good condition. But still find i have lost a lot of strength due to just a few weeks of not being able to do any strength training.
It is possible to regain muscle, even after a surgery like this.
Thank you. Very informative and detailed with possible responses to the situation. No complaint, just please consider including lbs. and oz.'s with your metric measurements. This video is specitficall foraddressing elderlies. We did not grow up with metirics. No problem with using them for youngers, but we olders find it a nuisance to have to look up the conversions. That provides a temptation to skip it altogether. Sorry. It is not your fault. It is ours. But your accomodation would be appreciatied. But other than that one LITTLE thing, this is a FANTASTIC video! Thank you!
Thank you for the educational video.
Hi Hellegilbert. Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan
And don't forget to turn on the notifications 🔔 on youTube. so you get notified when I post new videos.
And please remember, I do not give individual medical advice via social media or email.
Thanks for the info. Greatly appreciated.
Thanks for such informative video.
Eating a protein rich diet and staying hydrated with water or coconut water, exercising and staying active...
At 70 yo and have been doing extra walking last 15 year. 5 to 6 miles a day (roughly 10,000 steps). My thighs are firm. And about 15 minutes of other light exercise. Most other people my age looking rougher, many obese, and creeping around. I still have a youthful walking gait although BMI is a bit high at 26.
Thank you 🙏🏼. Very informative and motivating. I’m 70 and will definitely follow your advice. ❤
Thank you so much for this information. We will use this information as a start to have conversations with my mom’s PCP
The described symptoms can be very much a result of low thyroid issue or also hyperthyroidism as well. In this state it's very hard to start training or even just get oneself to walk a few hundred meters. It's essential to check ones thyroid function before doing anything else or taking drugs. The next step would be going on ketovore or carnivore lifestyle - no sugar to feed cancer cells and it'll help to prevent muscle loss and will help to reduce weight, and when one feels light, one can do resistance training and go for a walk or even start to swim or lift weights.
A good general carnivore advice is about 100g of protein a day, which is about 500g of meat or fish. But it won't work if you don't eat the same amount or slightly more of fat with it! We need fat to digest that protein and for our hormones to be productive. That fat contains in fatty meat and fish, in eggs, and one can add good butter and coconut fat or oil, or/and olive oil of excellent quality.
It's very advisable to start slowly increasing ones protein and fat intake, like some 10g a week, or you will just feel that was too much. Apple cider in a glas of water and enzymes can help digesting. Don't push yourself to reach that 100g protein/fat goal if your gut isn't ready. One could try eating more grilled fish, egg-salmon-avocado creme or chicken breast soufflé, which can be digested easier.
One can use a macro calculator which helps to find own protein/fat ratio.
Very instructive and useful video. Thank you. I would like to add a quick comment on sarcopenia: I read that the condition mostly "targets" the fast twitch muscle fibers, those that allow to muster some power, i.e. generate muscular force quickly. Elderly people loose a lot of these fast twitch muscle mass, which as a consequence does not allow them to manage the production of enough muscle power when they need power. An example is when an elderly stumbles and looses balance while walking, their legs will not generate sufficient power to recover balance during the next step or two; this usually leads to a fall. It is then important to incorporate in an appropriate training program exercises that help retain the fast twitch muscle fiber mass.
Wonderful video. Compiled to the core. Speaking is very good and easy to understand. I subscribed and would forward as maximum possible ❤❤❤
Awesome, thank you!
This is my belief move even when it is painfull or sit and die slowly with pain.
Protein is a must!!!!!!
And Vit D (10 min sunshine per day)
Thanks for your effort
So nice of you
My wife and I were very unfit when I was fifty, the typical sarcopenia trajectory, but we bought a couple of cheap bikes and have been keen cyclists every since, every holiday is skiing or cycling.
I’m 79 this month and yesterday we cycled 33km with 800 metres vertical climb (20 miles and 2,500 feet). I haven’t noticed any age related drop in performance so far. I was no more tired at the end or today than I would have been ten years ago, maybe twenty.
Most people lose muscle mass as they age more because they do less exercise as their lifestyle changes and because of peer pressure, but it is largely reversible. For elite athletes sarcopenia is undoubtedly age related but for most of us who are nowhere near our potential fitness it is mainly lack of exercise and our diet.
We did the same thing. We all bought bikes. I rode my twice and hated it.... mainly due to dogs and dog walkers at plague levels on the bike trails. I hate dogs with a passion. Even the sight of a dog raises my blood pressure. They suck big time, so the bike stayed in storage for the past two years. It's unfortunate, because at age 65 I really need the exercise. Walk or ride, it's dogs dogs dogs dogs....
Amazing ,keep going
It's important to maximize muscle mass when you're younger, say by age 25-30, then do your best to maintain it as you. It's much harder to build muscle as you age so the more you start with the better off you are.
I try to eat 2 eggs a day after my daily morning workout along with many other protein sources ..thanks for the tips as I'm trying to help my aging mom and dad
Excellent explanation mam...God always bless you dear
Good information Dr..❤
So nice of you
Your still the best. What about including amino acids in a P.O. form?
Hi Rick. In my research, I found that protein is sufficient.
@@DrAndreaFurlan Thank You
I am 68 and have retained much of my muscle mass and have used creatine 6-8 gms per day. Noticed significant muscle mass improvement even though some of it may be water retention.
Thankyou Dr. Furlan!!!
Hi Marta. You are welcome.
Great video! So happy that I have always worked out…. Such a plus!
I am 64 and have ehlers-danlos syndrome and can do very little except walk a little. Muscle fatigue happens very quickly. I also have Tarlov cyst disease. Everything I do makes me sore! It's a vicious cycle. I do housework and laundry but that is it.
Hi Hammetgirl. I hope you can find a solution to this. All the best.
Maybe ask Dr Furlan if isometric body muscle contractions you can do with out weights or gym machines with help. Also have you tried elastic therabands that come in different tensions strengths. However they do eventually snap and break with regular use or left in hot garages etc. I cannot image your challenge, but I will pray for you too. For physical exercise is of little exercise in this life only, but godly exercise by believing in Jesus Christ will strengthen your soul with the power of the Holy Spirit to do the good works he has chosen you to do as you will inherit eternal life and a perfect glorified body in Christ Jesus. Be blessed and peace unto you
Excellent
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Did you know that I have a website where all of my videos are organized by topics, and you can download all my handouts, worksheets and booklets for FREE.
Visit www.doctorandreafurlan.com
My mom moved around alot but didn't exercise she had no ailments and lived to 77 . I think that's great . She ate hefty foods so I'm sure she naturally had muscle
Moving around is a great exercise!
5 tips to prevent sarcopenia:
1_Regular exercise e.g., resistance training like weightlifting, resistance bands, body weight exercises.
2_Adequate Proteins .1.6_1.8 g/kg/day from animals like meats,dairy nd frm plants like beans,seeds ,nuts.
3_ avoid sedentry lide style.dont always be in bed ,keep body moving ,carry out day to day activities even if they hurt. Recommended minimal exercise is 150 minutes/week .
4_ stay hydrated by taking adequate water,low sugar electrolytes fluids.
5.sufficient sleep.7_8 hours of quality sleep.
GREAT CLASS! THANK YOU VERY MUCH!
Glad you liked it!
Glyphosate (herbicide residue) was not mentioned, even though it is already found in the urine of most people. It is a glycine analog, so when it replaces the glycine amino acid, it greatly impairs the muscle, the strength of collagen fibers, and causes problems in many other biochemical processes by inhibiting the cytochrome P450 enzyme family and killing the beneficial intestinal flora.
thanks for these info dra furlan
Thank you. I have lost a lot of my muscle mass since I developed cancer of the prostrate and am put on the treatment with Hormone . But it was still good for many years because of my original fitness and maybe something called muscle memory and also I continued to be active. Finally I am in my 70s and still not too bad because I do lots of gardening. I used to dance the old dances in a vintage scene which was a lot of fun and I can still fox-trot and jitterbug like a young man ,but it is sad that the scene had died away with Covid ,etc.Its a shame that the cancer treatment prevents the muscle from remaining so I am not with the nicer physique that I once had ,but at least I am not looking too wasted ,anyway.
Keep your mind and body strong.
Hi Rasputin, Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Did you know that I have a website where all of my videos are organized by topics, and you can download all my handouts, worksheets and booklets for FREE.
Visit www.doctorandreafurlan.com
Thanks for this educational video 🙏
Glad it was helpful!