{"id":3260,"date":"2026-05-26T18:49:15","date_gmt":"2026-05-26T18:49:15","guid":{"rendered":"https:\/\/alexdornelles.com.br\/blog\/?p=3260"},"modified":"2026-05-26T19:56:39","modified_gmt":"2026-05-26T19:56:39","slug":"sarcopenia-circulacao","status":"publish","type":"post","link":"https:\/\/alexdornelles.com.br\/blog\/sarcopenia-circulacao\/","title":{"rendered":"Sarcopenia: Como Evitar a Perda de Massa Muscular e Manter a Independ\u00eancia e Circula\u00e7\u00e3o"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3260\" class=\"elementor elementor-3260\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2234def e-flex e-con-boxed e-con e-parent\" data-id=\"2234def\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-384f73c elementor-widget elementor-widget-heading\" data-id=\"384f73c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Quer Chegar aos 70 Anos Independente? O Segredo para Vencer a Sarcopenia<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b851c23 elementor-widget elementor-widget-image\" data-id=\"b851c23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/1e4b004e-f26f-4891-b311-5d9327d5eb6f-1024x683.webp\" class=\"attachment-large size-large wp-image-3279\" alt=\"idosa-sarcopenia-circula\u00e7\u00e3o-saud\u00e1vel-dr-alex-vascular\" srcset=\"https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/1e4b004e-f26f-4891-b311-5d9327d5eb6f-1024x683.webp 1024w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/1e4b004e-f26f-4891-b311-5d9327d5eb6f-300x200.webp 300w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/1e4b004e-f26f-4891-b311-5d9327d5eb6f-768x512.webp 768w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/1e4b004e-f26f-4891-b311-5d9327d5eb6f-750x500.webp 750w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/1e4b004e-f26f-4891-b311-5d9327d5eb6f-174x116.webp 174w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/1e4b004e-f26f-4891-b311-5d9327d5eb6f.webp 1536w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c52d4e elementor-widget elementor-widget-heading\" data-id=\"5c52d4e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">O que acontece com o nosso corpo depois dos 40 anos?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d955593 elementor-widget elementor-widget-text-editor\" data-id=\"d955593\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"7\"><span style=\"color: #5e5c5c;\">Deixa eu te fazer uma pergunta muito importante: <b data-path-to-node=\"7\" data-index-in-node=\"49\">voc\u00ea quer chegar aos 70, 80 anos conseguindo tomar banho sozinha?<\/b> Quer ter a capacidade de levantar da cama, usar o banheiro, passear e brincar com os netos sem depender da ajuda de ningu\u00e9m?<\/span><\/p><p data-path-to-node=\"8\"><span style=\"color: #5e5c5c;\">Se a resposta for sim, este artigo foi escrito especialmente para voc\u00ea.<\/span><\/p><p data-path-to-node=\"9\"><span style=\"color: #5e5c5c;\">Eu sou o <b data-path-to-node=\"9\" data-index-in-node=\"9\">Dr. Alex Dornelles<\/b>, m\u00e9dico vascular, e a minha miss\u00e3o \u00e9 ajudar voc\u00ea a cuidar cada vez mais da sua sa\u00fade e da sua circula\u00e7\u00e3o. E hoje, vamos falar sobre um inimigo silencioso que rouba a independ\u00eancia de milhares de mulheres todos os dias, mas que pode ser combatido com uma atitude simples.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d8aa0b0 elementor-widget elementor-widget-image\" data-id=\"d8aa0b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"640\" height=\"368\" src=\"https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2023\/10\/cropped-7-1024x588.png\" class=\"attachment-large size-large wp-image-2420\" alt=\"idosa-sarcopenia-circula\u00e7\u00e3o-saud\u00e1vel-dr-alex-vascular\" srcset=\"https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2023\/10\/cropped-7-1024x588.png 1024w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2023\/10\/cropped-7-300x172.png 300w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2023\/10\/cropped-7-768x441.png 768w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2023\/10\/cropped-7-202x116.png 202w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2023\/10\/cropped-7.png 1413w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15212a3 elementor-widget elementor-widget-text-editor\" data-id=\"15212a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"11\">Ap\u00f3s os 40 anos de idade, o nosso corpo passa por diversas mudan\u00e7as. Uma das mais impactantes, e que muitas vezes passa despercebida, \u00e9 a perda natural de for\u00e7a e massa muscular. Na medicina, damos a isso o nome de <b data-path-to-node=\"11\" data-index-in-node=\"209\">sarcopenia<\/b>.<\/p><p data-path-to-node=\"12\">A partir dessa idade, n\u00f3s <b data-path-to-node=\"12\" data-index-in-node=\"26\">perdemos cerca de 10% de massa e 15% da nossa for\u00e7a a cada 10 anos<\/b>.<\/p><p data-path-to-node=\"13\">Fa\u00e7a as contas: isso significa que, ao chegar aos 70 anos, voc\u00ea pode ter perdido quase 30% da sua capacidade f\u00edsica original. O grande problema \u00e9 que a maioria das pessoas s\u00f3 percebe essa perda quando as consequ\u00eancias aparecem no dia a dia.<\/p><p data-path-to-node=\"13\">\u00a0Voc\u00ea j\u00e1 sentiu ou conhece algu\u00e9m que sente:<\/p><ul><li data-path-to-node=\"14,0,0\">Dificuldade para levantar de uma cadeira mais baixa ou do sof\u00e1?<\/li><li data-path-to-node=\"14,1,0\">Perda de equil\u00edbrio ao caminhar?<\/li><li data-path-to-node=\"14,2,0\">Sensa\u00e7\u00e3o de fraqueza e cansa\u00e7o r\u00e1pido nas pernas?<\/li><li data-path-to-node=\"14,3,0\">Necessidade de apoio para realizar tarefas simples de casa?<\/li><\/ul><p data-path-to-node=\"15\">Esses s\u00e3o os sinais claros de que a musculatura est\u00e1 enfraquecendo.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c69824 elementor-widget elementor-widget-image\" data-id=\"6c69824\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"640\" height=\"684\" src=\"https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/Sem-titulo.webp\" class=\"attachment-large size-large wp-image-3280\" alt=\"idosa-sarcopenia-circula\u00e7\u00e3o-saud\u00e1vel-dr-alex-vascular\" srcset=\"https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/Sem-titulo.webp 805w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/Sem-titulo-281x300.webp 281w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/Sem-titulo-768x820.webp 768w, https:\/\/alexdornelles.com.br\/blog\/wp-content\/uploads\/2026\/05\/Sem-titulo-109x116.webp 109w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19d8814 elementor-widget elementor-widget-heading\" data-id=\"19d8814\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\"Mas, Doutor, o que eu posso fazer para evitar isso?\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c467932 elementor-widget elementor-widget-text-editor\" data-id=\"c467932\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"17\">A primeira coisa que voc\u00ea precisa saber \u00e9 que a sarcopenia \u00e9 um processo natural. Ela acontece com todo mundo, faz parte do envelhecimento biol\u00f3gico. No entanto, a velocidade e a gravidade com que ela afeta a sua vida <b data-path-to-node=\"17\" data-index-in-node=\"218\">dependem inteiramente das suas escolhas de hoje.<\/b><\/p>\n<p data-path-to-node=\"18\">Existe um &#8220;rem\u00e9dio&#8221; poderoso para amenizar e combater essa perda muscular: <b data-path-to-node=\"18\" data-index-in-node=\"75\">comer mais prote\u00edna e ir \u00e0 academia.<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e9c0291 elementor-widget elementor-widget-heading\" data-id=\"e9c0291\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">O Grande Mito: \"Eu j\u00e1 fa\u00e7o caminhada todos os dias\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40b7f04 elementor-widget elementor-widget-text-editor\" data-id=\"40b7f04\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"20\">Como m\u00e9dico vascular, eu ou\u00e7o isso diariamente no consult\u00f3rio. Muitas pacientes chegam e dizem: <i data-path-to-node=\"20\" data-index-in-node=\"96\">&#8220;Ah, doutor, mas eu j\u00e1 fa\u00e7o a minha caminhada no cal\u00e7ad\u00e3o todos os dias, n\u00e3o preciso de academia!&#8221;<\/i><\/p><p data-path-to-node=\"21\">\u00c9 aqui que nasce um dos maiores mitos, principalmente entre as pessoas com mais de 60 anos. Deixe-me esclarecer: <b data-path-to-node=\"21\" data-index-in-node=\"113\">a caminhada \u00e9 um exerc\u00edcio maravilhoso.<\/b> Ela \u00e9 excelente para o seu cora\u00e7\u00e3o, \u00e9 fundamental para ativar a circula\u00e7\u00e3o nas pernas (ajudando a prevenir varizes e trombose) e faz muito bem para a mente.<\/p><p data-path-to-node=\"22\">No entanto, <b data-path-to-node=\"22\" data-index-in-node=\"12\">a caminhada n\u00e3o substitui o fortalecimento muscular.<\/b> Para se manter forte, o seu m\u00fasculo precisa de esfor\u00e7o, de resist\u00eancia e de carga. Ele precisa ser desafiado para crescer e se proteger. A caminhada n\u00e3o oferece esse tipo de resist\u00eancia.<\/p><p data-path-to-node=\"24\">Existe um preconceito de que muscula\u00e7\u00e3o e academia s\u00e3o coisas para jovens ou atletas que querem ficar musculosos. Isso n\u00e3o \u00e9 verdade! A academia \u00e9, na verdade, uma <b data-path-to-node=\"24\" data-index-in-node=\"164\">cl\u00ednica de longevidade<\/b>.<\/p><p data-path-to-node=\"25\">Muitas pessoas me perguntam se \u00e9 poss\u00edvel fazer exerc\u00edcios em casa. A resposta \u00e9 sim! Inclusive, no meu <a href=\"https:\/\/www.instagram.com\/dralexdornelles\/\">Instagram (@alexdornelles)<\/a>, eu ensino v\u00e1rios movimentos seguros que voc\u00ea pode fazer no conforto do seu lar para come\u00e7ar a se movimentar.<\/p><p data-path-to-node=\"26\">Por\u00e9m, \u00e9 na academia, com equipamentos adequados e acompanhada por um bom educador f\u00edsico, que voc\u00ea ter\u00e1 <b data-path-to-node=\"26\" data-index-in-node=\"105\">seguran\u00e7a e resultados reais<\/b>. O ambiente controlado permite que voc\u00ea fortale\u00e7a suas pernas, costas e bra\u00e7os sem risco de les\u00f5es, garantindo que suas articula\u00e7\u00f5es fiquem protegidas para o futuro.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb1ad72 elementor-widget elementor-widget-heading\" data-id=\"fb1ad72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">D\u00ea o primeiro passo hoje<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-86e3c1c elementor-widget elementor-widget-text-editor\" data-id=\"86e3c1c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"28\">O momento de cuidar de como voc\u00ea vai viver os pr\u00f3ximos 20 ou 30 anos \u00e9 agora. Comece devagar, procure orienta\u00e7\u00e3o profissional e n\u00e3o tenha medo de pegar peso sob supervis\u00e3o. O seu futuro de independ\u00eancia agradece.<\/p><p data-path-to-node=\"30\">Um grande abra\u00e7o e at\u00e9 o pr\u00f3ximo post, <b data-path-to-node=\"30\" data-index-in-node=\"39\">Dr. Alex Dornelles<\/b><\/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\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Quer Chegar aos 70 Anos Independente? O Segredo para Vencer a Sarcopenia O que acontece com o nosso corpo depois dos 40 anos? Deixa eu te fazer uma pergunta muito importante: voc\u00ea quer chegar aos 70, 80 anos conseguindo tomar banho sozinha? Quer ter a capacidade de levantar da cama, usar o banheiro, passear e [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[1],"tags":[319],"class_list":["post-3260","post","type-post","status-publish","format-standard","hentry","category-saude","tag-sarcopenia"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sarcopenia: Como Evitar a Perda de Massa Muscular e Manter a Independ\u00eancia e Circula\u00e7\u00e3o - Blog Dr. Alex<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/alexdornelles.com.br\/blog\/sarcopenia-circulacao\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sarcopenia: Como Evitar a Perda de Massa Muscular e Manter a Independ\u00eancia e Circula\u00e7\u00e3o - Blog Dr. Alex\" \/>\n<meta property=\"og:description\" content=\"Quer Chegar aos 70 Anos Independente? 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