Aktivitas Fisik Rutin sebagai Anti-Aging dan Pencegahan Sarkopenia pada Wanita
Tinjauan Pustaka
DOI:
https://doi.org/10.55175/cdk.v53i01.1982Kata Kunci:
Aktivitas fisik, anti-penuaan, latihan resistensi, sarkopenia, wanitaAbstrak
Penuaan adalah proses alami yang disertai penurunan fungsi tubuh, termasuk penurunan massa dan kekuatan otot yang dikenal sebagai sarkopenia. Prevalensi sarkopenia lebih tinggi pada wanita menopause karena penurunan kadar estrogen. Kondisi ini berpengaruh terhadap kualitas hidup, risiko jatuh, dan kemandirian. Tinjauan literatur ini mengeksplorasi peran aktivitas fisik rutin sebagai intervensi anti aging dan pencegahan sarkopenia pada wanita. Pencarian literatur pada database Google Scholar, PubMed, ScienceDirect, dan DOAJ untuk artikel relevan (penelitian asli atau tinjauan) yang terbit antara tahun 2014–2025. Analisis data menggunakan pendekatan sintesis naratif terhadap 30 artikel terpilih. Hasil menunjukkan bahwa aktivitas fisik yang konsisten, terutama latihan resistensi (intensitas sedang-tinggi), latihan multimodal, dan latihan dengan blood flow restriction, sangat efektif meningkatkan massa otot, kekuatan, dan fungsi fisik. Kombinasi aktivitas fisik dengan asupan protein adekuat (≥ 1,0 g/kgBB/hari) menunjukkan efek sinergis yang signifikan, terutama pada wanita dengan obesitas sarkopenik. Intervensi berbasis teknologi juga berpotensi meningkatkan kepatuhan program. Disimpulkan bahwa aktivitas fisik rutin, khususnya latihan resistensi yang didukung oleh nutrisi optimal, merupakan strategi nonfarmakologis yang efektif untuk memperlambat proses penuaan dan mencegah sarkopenia.
Unduhan
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