Beware of Weak Legs During Pilgrimages: Experts Suggest Sarcopenia Screening at 50

The Baishatun Mazu pilgrimage is expected to depart for Beigang on the evening of the 12th, and the Dajia Mazu pilgrimage will begin on the 17th. Journeys spanning hundreds of kilometers test faith and physical endurance. Especially for 'one-day devotees' who usually lead sedentary lives and suddenly exert themselves, there's a risk of 'strong legs' turning into 'weak legs' due to insufficient muscle mass. In the past, sarcopenia was considered an 'old age' issue. Nutritionist Lin You-hsuan stated today via a press release that the Asian Working Group for Sarcopenia (AWGS) analyzed 35,000 data entries in 2025 and found that muscle strength in Asians significantly declines from age 45, accelerating like a roller coaster after 55. Therefore, the research team proposed that the screening age should be advanced from 65 to 50. Lin You-hsuan explained that the risk of muscle loss appears earlier than previously thought, and prevention should not wait until old age. Lin You-hsuan summarized three key factors affecting muscle mass: the catalysis of 'age and sofa,' hormonal gender differences, and the disguise of 'puffy people.' She said that after age 30, approximately 3% to 8% of muscle is lost every decade. If one is a 'couch potato' and excessively diets for weight loss, the body will directly break down muscle for fuel, accelerating the rate of loss. Furthermore, men generally have more muscle mass due to higher testosterone levels, while women have relatively less due to a higher body fat percentage. Lin You-hsuan noted that especially around menopause, as estrogen levels decline, muscle loss may accelerate, and fat may increase. However, men can also experience 'hidden sarcopenia,' where long-term stress, lack of sleep, or insufficient exercise can gradually reduce muscle mass unnoticed. Lin You-hsuan also stated that individuals who appear not fat and have a normal BMI but have a high body fat percentage, known as 'puffy people,' are also at high risk of insufficient muscle mass. Insufficient muscle mass not only lowers the basal metabolic rate but also increases the risk of abnormal blood sugar, blood lipids, and metabolic syndrome. To walk briskly during pilgrimages, Lin You-hsuan suggests that in terms of diet, protein is the building block for muscles, such as beans, fish, eggs, and meat. Adults should consume 1.1 to 1.2 grams of high-quality protein per kilogram of body weight daily. A simple way to check is to 'have it at all three meals' and 'a palm-sized portion at each meal.' In terms of exercise, Lin You-hsuan recommends starting with basic movements. Before training, warm up with 'ankle circles' and 'calf raises' to improve lower limb stability. Daily 'squats' can strengthen thigh and core muscles, ensuring knees and toes point in the same direction. Gradual progression is essential to avoid exercise injuries. Professional assessment can also help understand one's physical condition. (Editor: Wu Su-jou) 1150407