{"id":2360,"date":"2025-09-23T08:28:43","date_gmt":"2025-09-23T06:28:43","guid":{"rendered":"https:\/\/osteopathe-sendao.fr\/?p=2360"},"modified":"2025-09-23T08:43:57","modified_gmt":"2025-09-23T06:43:57","slug":"perte-musculaire-et-age-comment-agir-pour-rester-en-forme","status":"publish","type":"post","link":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/09\/23\/perte-musculaire-et-age-comment-agir-pour-rester-en-forme\/","title":{"rendered":"Perte musculaire et \u00e2ge : comment agir pour rester en forme ?"},"content":{"rendered":"\t\t
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\u00c0 partir de 40 ans, notre corps entre dans un processus naturel appel\u00e9 sarcop\u00e9nie<\/strong> : une perte progressive de masse et de force musculaire. En moyenne, on estime que nous perdons environ 1% de masse musculaire par an<\/strong> d\u00e8s la quarantaine. Sans entretien, cela peut repr\u00e9senter jusqu\u2019\u00e0 30% de masse musculaire en moins entre 40 et 70 ans<\/strong>.<\/p>

\u26a0\ufe0f Cette fonte musculaire n\u2019est pas anodine : elle augmente le risque de chutes, fragilise la posture, diminue la densit\u00e9 osseuse et ralentit le m\u00e9tabolisme.<\/p>

Mais la bonne nouvelle, c\u2019est que la sarcop\u00e9nie n\u2019est pas une fatalit\u00e9.<\/p>

Le r\u00f4le majeur de l\u2019activit\u00e9 physique<\/h2>

Une \u00e9tude men\u00e9e sur des sportifs de 40 \u00e0 81 ans<\/strong>, pratiquant 4 \u00e0 5 entra\u00eenements par semaine<\/strong>, a montr\u00e9 que leur masse musculaire et leur force \u00e9taient quasi identiques \u00e0 celles de personnes bien plus jeunes<\/strong>, m\u00eame apr\u00e8s 70 ans (Wroblewski et al., 2011).<\/p>

\ud83d\udcf8 Sur les images IRM de cuisses :<\/p>

  • Chez les sportifs r\u00e9guliers, le muscle (en rouge) reste dense et puissant.<\/p><\/li>

  • Chez les personnes s\u00e9dentaires, la graisse (en blanc\/jaune) remplace progressivement le muscle.<\/p><\/li><\/ul>

    \ud83d\udc49 Conclusion : ce n\u2019est pas l\u2019\u00e2ge qui fait perdre du muscle, mais l\u2019inactivit\u00e9<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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    \u00a0<\/p>

    Pourquoi pr\u00e9server sa masse musculaire est vital ?<\/h2>

    • \ud83d\udd0b Les muscles sont un r\u00e9servoir d\u2019\u00e9nergie et de vitalit\u00e9<\/strong>.<\/p><\/li>

    • \u2696\ufe0f Ils am\u00e9liorent la r\u00e9gulation du poids et la sensibilit\u00e9 \u00e0 l\u2019insuline.<\/p><\/li>

    • \ud83e\uddb4 Ils prot\u00e8gent les os en stimulant la densit\u00e9 osseuse.<\/p><\/li>

    • \ud83d\udee1\ufe0f Ils soutiennent l\u2019immunit\u00e9 et l\u2019\u00e9quilibre global de l\u2019organisme.<\/p><\/li>

    • \ud83d\udeb6 Ils garantissent mobilit\u00e9, autonomie et pr\u00e9vention des chutes.<\/p><\/li><\/ul>

      Comment freiner la sarcop\u00e9nie au quotidien ?<\/h2>

      \u2705 Bouger r\u00e9guli\u00e8rement<\/strong> :<\/p>

      • 2 \u00e0 3 s\u00e9ances de renforcement musculaire par semaine (avec charges ou poids du corps).<\/p><\/li>

      • Activit\u00e9s d\u2019endurance : marche rapide, v\u00e9lo, natation, course douce.<\/p><\/li>

      • Exercices d\u2019\u00e9quilibre et de mobilit\u00e9 pour garder souplesse et coordination.<\/p><\/li><\/ul>

        \u2705 Manger pour nourrir le muscle<\/strong> :<\/p>

        • Apports prot\u00e9iques suffisants : 1,2 \u00e0 1,5 g\/kg\/jour<\/strong> chez les seniors actifs.<\/p><\/li>

        • Privil\u00e9gier les prot\u00e9ines de qualit\u00e9 : poisson, \u0153ufs, l\u00e9gumineuses, viandes maigres.<\/p><\/li>

        • Ne pas n\u00e9gliger la vitamine D, le magn\u00e9sium et les om\u00e9ga-3 qui participent au bon fonctionnement musculaire.<\/p><\/li><\/ul>

          Le message \u00e0 retenir<\/h2>

          \ud83d\udca1 La sarcop\u00e9nie existe, mais elle peut \u00eatre largement frein\u00e9e. Le muscle est un v\u00e9ritable m\u00e9dicament naturel<\/strong> : plus on l\u2019entretient, plus on reste fort, mobile et en bonne sant\u00e9, m\u00eame apr\u00e8s 70 ans.<\/p>

          \ud83d\udc49 Bouger, nourrir ses muscles, entretenir sa vitalit\u00e9 : voil\u00e0 les cl\u00e9s. La vieillesse n\u2019est pas une fatalit\u00e9. Comprendre comment fonctionne le corps permet d\u2019agir efficacement et d\u2019adopter des solutions simples qui favorisent la sant\u00e9 tout au long de la vie.<\/p>

          En consultation, j\u2019\u00e9value r\u00e9guli\u00e8rement la force musculaire de mes patients. D\u00e8s que des signes de faiblesse apparaissent, nous mettons en place un programme d\u2019exercices adapt\u00e9s \u00e0 leur niveau, \u00e0 pratiquer 2 \u00e0 3 fois par semaine<\/strong> (ou davantage selon les capacit\u00e9s). Ces s\u00e9ances cibl\u00e9es permettent de maintenir une masse musculaire de qualit\u00e9, de pr\u00e9server l\u2019\u00e9quilibre et de limiter le risque de chutes.<\/p>

          \ud83d\udeb6\u200d\u2642\ufe0f Les chutes, les vertiges et leurs cons\u00e9quences ne sont pas une fatalit\u00e9 : avec une approche bas\u00e9e sur la compr\u00e9hension et la pratique r\u00e9guli\u00e8re, chacun peut garder force, autonomie et vitalit\u00e9 tout au long de sa vie.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

          \u00c0 partir de 40 ans, notre corps entre dans un processus naturel appel\u00e9 sarcop\u00e9nie : une perte progressive de masse et de force musculaire. En moyenne, on estime que nous perdons environ 1% de masse musculaire par an d\u00e8s la quarantaine. Sans entretien, cela peut repr\u00e9senter jusqu\u2019\u00e0 30% de masse musculaire en moins entre 40 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2360","post","type-post","status-publish","format-standard","hentry","category-non-classe","entry"],"yoast_head":"\nPerte musculaire et \u00e2ge : comment agir pour rester en forme ? - Carlos SENDAO Ost\u00e9opathe DO MROF<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/osteopathe-sendao.fr\/index.php\/2025\/09\/23\/perte-musculaire-et-age-comment-agir-pour-rester-en-forme\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Perte musculaire et \u00e2ge : comment agir pour rester en forme ? - Carlos SENDAO Ost\u00e9opathe DO MROF\" \/>\n<meta property=\"og:description\" content=\"\u00c0 partir de 40 ans, notre corps entre dans un processus naturel appel\u00e9 sarcop\u00e9nie : une perte progressive de masse et de force musculaire. 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