Editor’s Note:
AHMC Healthcare invited leading physicians from three major Taiwan medical centers to share the latest insights on heart and lung care, muscle health, chronic disease prevention, and precision medicine. Cultural Express launches a five-part series.
Slower walking, trouble climbing stairs or opening jars, and a recent fall may signal sarcopenia—not normal aging.
Dr. Tsan Hon Liou urges older adults to protect muscle strength, mobility, and independence—not just watch their weight.
Strength Fades, Risks Rise
At a health seminar co-hosted by AHMC Health System and three leading medical centers in Taiwan, Dr. Tsan Hon Liou said muscle begins declining around age 40.
Type II “fast-twitch” fibers—which power speed, explosive strength and quick reactions—are especially vulnerable.
Early signs include slower walking, difficulty climbing stairs or lifting objects, trouble rising from a chair and frequent falls.
Sarcopenia is more than muscle loss. It can affect metabolism, swallowing, heart and lung endurance, mood and cognition, creating a downward spiral of inactivity, poor nutrition and disability.
Liou urged older adults to watch for five warning signs: difficulty lifting, needing help to walk, trouble rising from a chair, difficulty climbing stairs and a fall within the past year.
Multiple signs call for professional evaluation.
Calf circumference offers a quick screening tool. Measurements below 34 centimeters for men or 33 centimeters for women may indicate low muscle mass.
Grip strength below 28 kilograms for men or 18 kilograms for women may also signal weakness.
As Dr. Tsan Hon Liou demonstrated calf measurement, audience members followed along—creating a lively hands-on moment.
Build Strength, Fuel Vitality
Liou stressed that “walking more” does not always mean “being stronger.” Walking is beneficial, but low-intensity activity alone may not preserve muscle.
Prevention should include resistance exercises such as squats, sit-to-stands, resistance bands or light weights, along with faster-slower interval training as fitness allows.
Older adults and people with chronic illness, joint pain or fall risk should seek professional guidance and increase intensity gradually.
The World Health Organization also recommends regular strength and balance training in addition to aerobic exercise.
Nutrition is equally important. Many older adults choose congee and side dishes as a “light” breakfast, yet get too little protein.
Liou recommends including eggs, tofu, fish, chicken or lean meat at every meal—about one palm-sized serving—and avoiding rapid weight loss, which may burn muscle before fat.
People with kidney disease or other chronic conditions should adjust protein intake with guidance from a physician or dietitian.
Less Help, More Independence
Liou emphasized that caring for older adults does not mean doing everything for them.
Fetching water, dressing, opening doors and handling manageable chores all help preserve strength and daily function.
Healthy aging is not about making life effortless. It is about giving muscles safe, moderate and consistent use every day.(Health Column: Part 2 of 5)