근감소증 증상 원인 예방 운동

<div class="figure-html" data-ke-type="html" data-source="<style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <body> <div class="container"> <object data="https://vvd.bz/j3a" type="video/mp4" class="mobile-only"></object> </div> </body> <div _ngcontent-ng-c3577852161="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:25">근감소증, 이대로 방치하면 안 됩니다!</h2><h3 data-sourcepos="3:1-3:17">근감소증이란 무엇일까요?</h3><p data-sourcepos="5:1-5:111">나이가 들면서 근육량이 줄고 근력이 약해지는 현상을 근감소증이라고 합니다. 단순히 힘이 없어지는 것을 넘어서, 낙상 위험 증가, 만성 발생 위험 증가 등 다양한 건강 문제를 야기할 수 있습니다.</p><h3 data-sourcepos="7:1-7:17">근감소증, 왜 생길까요?</h3><ul data-sourcepos="9:1-13:0"> <li data-sourcepos="9:1-9:69"><strong>노화:</strong> 가장 큰 원인은 노화입니다. 나이가 들면 근육을 만드는 호르몬이 줄어들고, 근육 세포의 기능이 떨어집니다.</li> <li data-sourcepos="10:1-10:42"><strong>운동 부족:</strong> 꾸준한 운동을 하지 않으면 근육이 위축되기 쉽습니다.</li> <li data-sourcepos="11:1-11:57"><strong>영양 불균형:</strong> 단백질 섭취가 부족하거나, 비타민D 결핍 등도 근감소증을 유발할 수 있습니다.</li> <li data-sourcepos="12:1-13:0"><strong>만성 :</strong> 당뇨병, 암 등 만성 도 근감소증을 악화시킬 수 있습니다.</li> </ul><h3 data-sourcepos="14:1-14:22">근감소증, 어떤 이 있을까요?</h3><ul data-sourcepos="16:1-20:0"> <li data-sourcepos="16:1-16:46"><strong>체력 저하:</strong> 계단 오르기, 무거운 물건 들기 등 일상생활이 힘들어집니다.</li> <li data-sourcepos="17:1-17:39"><strong>근력 감소:</strong> 악력이 약해지고, 물건을 잡는 힘이 줄어듭니다.</li> <li data-sourcepos="18:1-18:42"><strong>균형 감각 저하:</strong> 자주 넘어지거나, 걸을 때 불안정함을 느낍니다.</li> <li data-sourcepos="19:1-20:0"><strong>피로감 증가:</strong> 평소보다 쉽게 피로해지고, 활력이 없어집니다.</li> </ul><h3 data-sourcepos="21:1-21:25">근감소증, 어떻게 예방할 수 있을까요?</h3><ul data-sourcepos="23:1-28:0"> <li data-sourcepos="23:1-23:78"><strong>규칙적인 운동:</strong> 근력 운동과 유산소 운동을 병행하는 것이 좋습니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_c5bcee20c8061347&quot;,&quot;c_820d054a8670886b&quot;,null,&quot;rc_bfc1bca726ceb486&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=Dj8FcUvyLF4"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="유산소 운동 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQ5rMTb7NSkOGOa-irQQFc8FHjQQ4MiQHse6FGmCM1CXKuAEpBs1W3nq0bYqHXi"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=Dj8FcUvyLF4" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_c5bcee20c8061347&quot;,&quot;c_820d054a8670886b&quot;,null,&quot;rc_bfc1bca726ceb486&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 유산소 운동 </div></div></single-image></response-element><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_c5bcee20c8061347&quot;,&quot;c_820d054a8670886b&quot;,null,&quot;rc_bfc1bca726ceb486&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://kormedi.com/1354890/"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="근력 운동 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTGMwd8J6xsZZWEBW-bHXP0dGpiArfOgOlEzlDuKIdNaP3SFF8B8ZDDZNV7ZpHf"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://kormedi.com/1354890/" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_c5bcee20c8061347&quot;,&quot;c_820d054a8670886b&quot;,null,&quot;rc_bfc1bca726ceb486&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcTLg2VmTGS5zyZ-G6fulmgu9bqPAYBn2FfTjkKxc6_sy9zGtJkRtZGQ1z7EFiotvG40druhbhwl0RVNR7sJlBEX-rLVcv8"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">kormedi.com</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 근력 운동 </div></div></single-image></response-element></div></li> <li data-sourcepos="24:1-24:56"><strong>충분한 단백질 섭취:</strong> 육류, 생선, 콩 등 단백질이 풍부한 식품을 충분히 섭취해야 합니다.</li> <li data-sourcepos="25:1-25:84"><strong>칼슘 섭취:</strong> 뼈 건강을 위해 칼슘 섭취도 중요합니다. 우유, 요구르트 등 유제품을 섭취하거나, 칼슘 보충제를 복용하는 것도 좋은 방법입니다.</li> <li data-sourcepos="26:1-26:55"><strong>비타민D 섭취:</strong> 햇볕을 쬘 수 없는 환경에서는 비타민D 보충제를 복용하는 것이 좋습니다.</li> <li data-sourcepos="27:1-28:0"><strong>금연 및 절주:</strong> 흡연과 과음은 근육 손실을 가속화시킬 수 있습니다.</li> </ul><h3 data-sourcepos="29:1-29:18">근감소증 예방을 위한 운동</h3><ul data-sourcepos="31:1-34:0"> <li data-sourcepos="31:1-31:50"><strong>저항 운동:</strong> 아령 들기, 밴드 운동 등 근육에 저항을 주는 운동이 적입니다.</li> <li data-sourcepos="32:1-32:46"><strong>체중 부하 운동:</strong> 스쿼트, 런지 등 자체 체중을 이용한 운동도 좋습니다.</li> <li data-sourcepos="33:1-34:0"><strong>균형 운동:</strong> 한 다리 서기, 눈 감고 서기 등 균형 감각을 향상시키는 운동이 필요합니다.</li> </ul><p data-sourcepos="35:1-35:35"><strong>주의:</strong> 운동을 시작하기 전에는 반드시 의사와 상담하세요.</p><p data-sourcepos="37:1-37:33"><strong>근감소증, 미리 예방하고 건강한 노후를 준비하세요!</strong></p><p data-sourcepos="39:1-39:30"><strong>더 궁금한 점이 있다면 언제든지 질문해주세요.</strong></p><p data-sourcepos="41:1-41:46"><em>본 정보는 일반적인 건강 정보이며, 개인의 건강 상태에 따라 다를 수 있습니다.</em></p><p data-sourcepos="43:1-43:299"><strong>Disclaimer:</strong> This information is provided for general knowledge and <span class="citation-0 citation-end-0 interactive-span-selected-v2">informational purposes only, and does not constitute medical advice. It is important to consult with a qualified healthcare professional<source-footnote _nghost-ng-c2343494279="" ng-version="0.0.0-PLACEHOLDER"><sup _ngcontent-ng-c2343494279="" class="superscript visible highlight" data-turn-source-index="1"> 1 </sup></source-footnote></span> for any health concerns or before making any decisions related to your health.<sources-carousel-inline _nghost-ng-c2639593659="" ng-version="0.0.0-PLACEHOLDER"><span _ngcontent-ng-c2639593659="" hide-from-message-actions="" class="button-container hide-from-message-actions ng-star-inserted"> &nbsp; <button _ngcontent-ng-c2639593659="" hide-from-message-actions="" aria-controls="sources" class="mat-mdc-tooltip-trigger button image-fade-on button-selected hide-from-message-actions" aria-expanded="true" jslog="220646;track:generic_click,impression" aria-describedby="cdk-describedby-message-ng-1-4" cdk-describedby-host="ng-1"><mat-icon _ngcontent-ng-c2639593659="" role="img" class="mat-icon notranslate symbol 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data="https://vvd.bz/j3a" type="video/mp4" class="mobile-only" allowNetworking='internal' allowScriptAccess='sameDomain'></object> </div> </xbody> <div _ngcontent-ng-c3577852161="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:25">근감소증, 이대로 방치하면 안 됩니다!</h2><h3 data-sourcepos="3:1-3:17">근감소증이란 무엇일까요?</h3><p data-sourcepos="5:1-5:111">나이가 들면서 근육량이 줄고 근력이 약해지는 현상을 근감소증이라고 합니다. 단순히 힘이 없어지는 것을 넘어서, 낙상 위험 증가, 만성 발생 위험 증가 등 다양한 건강 문제를 야기할 수 있습니다.</p><h3 data-sourcepos="7:1-7:17">근감소증, 왜 생길까요?</h3><ul data-sourcepos="9:1-13:0"> <li data-sourcepos="9:1-9:69"><strong>노화:</strong> 가장 큰 원인은 노화입니다. 나이가 들면 근육을 만드는 호르몬이 줄어들고, 근육 세포의 기능이 떨어집니다.</li> <li data-sourcepos="10:1-10:42"><strong>운동 부족:</strong> 꾸준한 운동을 하지 않으면 근육이 위축되기 쉽습니다.</li> <li data-sourcepos="11:1-11:57"><strong>영양 불균형:</strong> 단백질 섭취가 부족하거나, 비타민D 결핍 등도 근감소증을 유발할 수 있습니다.</li> <li data-sourcepos="12:1-13:0"><strong>만성 :</strong> 당뇨병, 암 등 만성 도 근감소증을 악화시킬 수 있습니다.</li> </ul><h3 data-sourcepos="14:1-14:22">근감소증, 어떤 이 있을까요?</h3><ul data-sourcepos="16:1-20:0"> <li data-sourcepos="16:1-16:46"><strong>체력 저하:</strong> 계단 오르기, 무거운 물건 들기 등 일상생활이 힘들어집니다.</li> <li data-sourcepos="17:1-17:39"><strong>근력 감소:</strong> 악력이 약해지고, 물건을 잡는 힘이 줄어듭니다.</li> <li data-sourcepos="18:1-18:42"><strong>균형 감각 저하:</strong> 자주 넘어지거나, 걸을 때 불안정함을 느낍니다.</li> <li data-sourcepos="19:1-20:0"><strong>피로감 증가:</strong> 평소보다 쉽게 피로해지고, 활력이 없어집니다.</li> </ul><h3 data-sourcepos="21:1-21:25">근감소증, 어떻게 예방할 수 있을까요?</h3><ul data-sourcepos="23:1-28:0"> <li data-sourcepos="23:1-23:78"><strong>규칙적인 운동:</strong> 근력 운동과 유산소 운동을 병행하는 것이 좋습니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_c5bcee20c8061347","c_820d054a8670886b",null,"rc_bfc1bca726ceb486",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.youtube.com/watch?v=Dj8FcUvyLF4"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="유산소 운동 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQ5rMTb7NSkOGOa-irQQFc8FHjQQ4MiQHse6FGmCM1CXKuAEpBs1W3nq0bYqHXi"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://.youtube.com/watch?v=Dj8FcUvyLF4" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_c5bcee20c8061347","c_820d054a8670886b",null,"rc_bfc1bca726ceb486",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcSg-IUWG8CFYnlyzc2Hu641oPbwT1I4yvlIlgdH-i46sw1qkFzHEP3ZG4a1_MDcfCUfjA0ho3Du2a4FyApH4L1SPtX9i5fxHlQX"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">.youtube.com</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 유산소 운동 </div></div></single-image></response-element><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c2471683105="" class="ng-star-inserted"><div _ngcontent-ng-c2471683105="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c2471683105="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c2471683105="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c3961757722="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_c5bcee20c8061347","c_820d054a8670886b",null,"rc_bfc1bca726ceb486",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://kormedi.com/1354890/"><span _ngcontent-ng-c3961757722="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c2471683105="" class="image loaded" alt="근력 운동 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTGMwd8J6xsZZWEBW-bHXP0dGpiArfOgOlEzlDuKIdNaP3SFF8B8ZDDZNV7ZpHf"></span><span _ngcontent-ng-c3961757722="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c2471683105="" rel="noopener" class="source ng-star-inserted" s://kormedi.com/1354890/" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_c5bcee20c8061347","c_820d054a8670886b",null,"rc_bfc1bca726ceb486",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c2471683105="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcTLg2VmTGS5zyZ-G6fulmgu9bqPAYBn2FfTjkKxc6_sy9zGtJkRtZGQ1z7EFiotvG40druhbhwl0RVNR7sJlBEX-rLVcv8"><span _ngcontent-ng-c2471683105="" class="label ellipsis gds-label-m-alt">kormedi.com</span><span _ngcontent-ng-c2471683105="" aria-label=""></span></a></div><div _ngcontent-ng-c2471683105="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 근력 운동 </div></div></single-image></response-element></div></li> <li data-sourcepos="24:1-24:56"><strong>충분한 단백질 섭취:</strong> 육류, 생선, 콩 등 단백질이 풍부한 식품을 충분히 섭취해야 합니다.</li> <li data-sourcepos="25:1-25:84"><strong>칼슘 섭취:</strong> 뼈 건강을 위해 칼슘 섭취도 중요합니다. 우유, 요구르트 등 유제품을 섭취하거나, 칼슘 보충제를 복용하는 것도 좋은 방법입니다.</li> <li data-sourcepos="26:1-26:55"><strong>비타민D 섭취:</strong> 햇볕을 쬘 수 없는 환경에서는 비타민D 보충제를 복용하는 것이 좋습니다.</li> <li data-sourcepos="27:1-28:0"><strong>금연 및 절주:</strong> 흡연과 과음은 근육 손실을 가속화시킬 수 있습니다.</li> </ul><h3 data-sourcepos="29:1-29:18">근감소증 예방을 위한 운동</h3><ul data-sourcepos="31:1-34:0"> <li data-sourcepos="31:1-31:50"><strong>저항 운동:</strong> 아령 들기, 밴드 운동 등 근육에 저항을 주는 운동이 적입니다.</li> <li data-sourcepos="32:1-32:46"><strong>체중 부하 운동:</strong> 스쿼트, 런지 등 자체 체중을 이용한 운동도 좋습니다.</li> <li data-sourcepos="33:1-34:0"><strong>균형 운동:</strong> 한 다리 서기, 눈 감고 서기 등 균형 감각을 향상시키는 운동이 필요합니다.</li> </ul><p data-sourcepos="35:1-35:35"><strong>주의:</strong> 운동을 시작하기 전에는 반드시 의사와 상담하세요.</p><p data-sourcepos="37:1-37:33"><strong>근감소증, 미리 예방하고 건강한 노후를 준비하세요!</strong></p><p data-sourcepos="39:1-39:30"><strong>더 궁금한 점이 있다면 언제든지 질문해주세요.</strong></p><p data-sourcepos="41:1-41:46"><em>본 정보는 일반적인 건강 정보이며, 개인의 건강 상태에 따라 다를 수 있습니다.</em></p><p data-sourcepos="43:1-43:299"><strong>Disclaimer:</strong> This information is provided for general knowledge and <span class="citation-0 citation-end-0 interactive-span-selected-v2">informational purposes only, and does not constitute medical advice. 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