How Oscar Winner Yoon Yuhjung Stays healthy in Her 70s
[Celebrity Health] Yoon Yuhjung Reveals Her Fitness Secrets
Recently, actress Youn Yuhjung appeared on MBC's "Questions from Sohn Seokhee." Youn Yuhjung, who travels abroad for her work, cited exercise as her key to managing her physical health.
She said, "I started exercising at 65. I hadn't done it before, but now I've been exercising for 13 years." She added, "My trainer kept track of the time and dates, and said no one had exercised without missing a day for 13 years, so he gave me a perfect attendance award. Clearly, this has helped me stay strong."
Exercise Becomes More Important with Age
Exercise is increasingly important as we age. Muscle mass peaks around age 30 and then decreases by about 3-5% over the next decade. From the 40s onward, muscle mass decreases by 1% each year. Loss of muscle increases the risk of diabetes and cardiovascular diseases. When muscle decreases, glucose is used less as an energy source. High blood sugar leads to insulin production, which uses glucose for muscle energy. If calories are not used properly, they stay in the body, leading to fat accumulation in the blood, weight gain, and poor vascular health.
Muscle loss also puts stress on bones and joints, increasing the risk of fractures and falls. Muscles help keep joints from colliding. If you maintain a lifestyle with insufficient muscle, bones can become fragile. Falls or shocks to bones can lead to fractures. That’s why it is important to exercise regularly and build muscle as Youn Yuh-jung does.
Increasing Overall Muscle Mass Improves Physical Strength
As Youn Yuhjung mentioned, exercise helps improve physical strength. Regular exercise increases overall muscle mass, which enhances physical stamina and reduces fatigue. Muscles help the body recover quickly from exhaustion. They create and use energy, making physical activity smoother. More muscle also raises the basal metabolic rate, which helps maintain body temperature and breathing, and improves blood circulation.
Monitor Muscle Mass and Increase Activity in Old Age
In old age, muscle loss happens quickly if you don't exercise. It's important to assess current muscle mass and increase physical activity if needed. If the thickest part of your calf measures less than 34 cm for men or 33 cm for women, it indicates muscle loss. If you don’t have a tape measure, you can use your fingers to check. Make a circle with your thumb and index fingers and wrap them around the thickest part of your calf. If your calf is thinner than the circle you made with your fingers, you are at risk of muscle loss.
Strengthen Core and Thigh Muscles in Old Age
To maintain muscle in old age, focus on strengthening core muscles, including the spine, abdomen, and pelvis, as well as thigh muscles. The thighs account for about 70% of the body’s muscle mass. Strengthening thigh muscles can increase overall muscle mass. In old age, starting with aerobic exercises like hiking, swimming, or light walking, and combining them with strength training is recommended.
Pay Attention to Protein Intake
Protein intake is also crucial. Muscle loss in older age is often due to inadequate nutrition. According to the National Health and Nutrition Survey, 47.9% of men and 60.1% of women over 60 consume less protein than the daily recommended amount. Older adults need at least 30% more protein than when they were younger to help build muscle. Research shows that doubling protein intake significantly increases muscle synthesis.