Yang Daphne Zihui, Kua Joanne, Lim Wee Shiong
Department of Geriatric Medicine.
Institute of Geriatrics and Active Aging, Tan Tock Seng Hospital.
Curr Opin Clin Nutr Metab Care. 2025 May 1;28(3):208-223. doi: 10.1097/MCO.0000000000001111. Epub 2025 Feb 5.
Muscle health helps maintain locomotor capacity, a key component of intrinsic capacity, which is required for healthy ageing. Sarcopenia is characterized by the age-related decline in muscle mass and strength leading to impaired physical performance, and has been described as a biological substrate of physical frailty. Both sarcopenia and physical frailty share phenotypic features of weakness and slowness, lead to common adverse outcomes, and have potential for reversal through early identification and intervention. The purpose of this review is to present recent evidence for the impact of lifestyle interventions across the life course on sarcopenia and physical frailty.
Resistance exercise alone or combined with balance and aerobic training as part of a multicomponent exercise program and high-quality diets incorporating adequate protein remain the mainstay of treatment for sarcopenia and physical frailty. Reducing sedentary time and increasing physical activity, adherence to Mediterranean diet, increasing vegetable and caffeinated beverage intake, cardiovascular risk factor modification, improving sleep hygiene and depressive symptoms may also contribute to slowing down age-related decline in muscle health.
Lifestyle interventions such as physical activity, diet, sleep and mental health are effective against sarcopenia and physical frailty. Targeting lifestyle modifications in early to midlife may retard further decline in locomotor capacity and optimize intrinsic capacity of older persons, reducing the risk of sarcopenia, physical frailty and their attendant negative health outcomes.
肌肉健康有助于维持运动能力，而运动能力是内在能力的关键组成部分，是健康老龄化所必需的。肌肉减少症的特征是与年龄相关的肌肉质量和力量下降，导致身体机能受损，被描述为身体虚弱的生物学基础。肌肉减少症和身体虚弱都具有虚弱和行动迟缓的表型特征，会导致共同的不良后果，并且有可能通过早期识别和干预得以逆转。本综述的目的是展示近期关于一生各阶段生活方式干预对肌肉减少症和身体虚弱影响的证据。
作为多组分运动计划一部分的单独抗阻运动，或与平衡和有氧运动相结合，以及包含充足蛋白质的高质量饮食，仍然是肌肉减少症和身体虚弱治疗的主要方法。减少久坐时间、增加身体活动、坚持地中海饮食、增加蔬菜和含咖啡因饮料的摄入量、改善心血管危险因素、改善睡眠卫生和抑郁症状，也可能有助于减缓与年龄相关的肌肉健康衰退。
身体活动、饮食、睡眠和心理健康等生活方式干预对肌肉减少症和身体虚弱有效。在中年早期针对生活方式进行调整，可能会延缓运动能力的进一步下降，并优化老年人的内在能力，降低肌肉减少症、身体虚弱及其伴随的负面健康结果的风险。
