Sarcopenia is a condition characterized by a gradual decrease in muscle mass, strength, and function. This condition is not only experienced by the elderly, but the process of muscle mass loss can actually begin from the productive age if it is not balanced with adequate physical activity and adequate protein intake.
The impact cannot be considered trivial, because sarcopenia is associated with increased risk of activity limitations, mobility disorders, decreased physical function, and reduced quality of life.
Prevention of sarcopenia needs to be done as early as possible through a combination of strength training (resistance training) and meeting daily protein needs. Unlike cardio exercise which focuses more on heart and lung health, weight training plays an important role in maintaining and increasing muscle mass and strength so that the body stays fit as you get older.
Specialist Sports Medicine Doctor, dr. Andhika Raspati, Sp.KO explained that sarcopenia is a condition that is often not realized, but has a major impact on long-term health.
"Sarcopenia not only affects muscle strength, but also overall quality of life," he explained, quoted from HiLo's official statement.
"Research shows that individuals with sarcopenia have a lower quality of life, including limitations on activity, decreased mobility, to increased fatigue and pain. In fact, the risk of decreased physical and cognitive function can increase up to two times compared to individuals without sarcopenia," he said.
According to dr. Andhika, maintaining muscle health is not enough just by increasing physical activity in general. The type of exercise performed also determines its effectiveness in maintaining muscle mass.
"Activities such as walking are still important for cardiovascular health, but it is not enough to maintain muscle mass. The most effective exercise is resistance training or weight training. The ultimate goal is not only to increase strength, but to maintain function and independence in the long term. Because in the end, maintaining muscle is maintaining quality of life," added dr. Dhika.
Various studies also show that low protein intake, i.e. ≤1 gram/kg body weight/day, and physical activity less than 150 minutes per week are associated with increased risk of sarcopenia.
Based on the Indonesian Nutrition Adequacy (AKG) 2019, the minimum protein requirement for adults aged 19-64 years is 65 grams per day for men and 60 grams per day for women, which can increase according to the level of physical activity.
In addition to quantity, protein quality also plays an important role. Whey protein rich in leucine, when combined with weight training, has been shown to help increase muscle mass, strength, and physical performance, including in individuals with sarcopenia.
As part of efforts to increase public awareness of the importance of muscle health, HiLo again presents the HiLo Strong Fest 2026 at the Episode Gading Serpong Hotel, Tangerang. Carrying the spirit of #NabungOtot, this activity is part of the commemoration of World Sarcopenia Day which is celebrated every July 4.
After being successfully held in 10 cities in 2025, HiLo Strong Fest 2026 is present in 14 cities in Indonesia and involves more than 8,000 participants. Various sports activities such as Body Combat, Pilates, Barre, Poundfit, to Hybrid Fitness Race are held to invite people to build the habit of strength training in a fun way.
In addition to Tangerang, this activity also took place in Medan, Lampung, Pekanbaru, Palembang, Jakarta, Bandung, Semarang, Surabaya, Banjarmasin, Samarinda, Makassar, Manado, and Bali.
"For more than two decades, HiLo has been part of the healthy life journey of the Indonesian people. Through HiLo Strong Fest, we want to invite people to see that muscle health is not only an issue for the elderly, but an investment that needs to be started from the productive age," said Nina Agustriana, Head of Area Marketing Division Nutrifood.
"Therefore, in addition to being active and exercising, it is also important to ensure that daily protein intake is met. This is the spirit of #NabungOtot that we carry, building body strength today for a better quality of life in the future." he continued.
This commitment is also realized through various innovations in high-protein nutrition, including the presence of HiLo Clear Water Protein Peach, a high-protein drink enriched with calcium, vitamins, and minerals, lactose-free, with a refreshing peach flavor.
This product complements HiLo's various nutritional options to help people meet their protein needs more practically in the midst of an active lifestyle.
In addition to presenting product innovations, HiLo also continues to develop various educational and collaboration programs, ranging from Round Table Discussions for doctors in various cities, physical education teacher capacity building programs, collaboration with the sports community through @hilostrongclub, to becoming the Official Protein Partner of the professional basketball club Satya Wacana Salatiga, to supporting runners and hybrid workouts through sports class assistance and nutrition education.
Through these various initiatives, HiLo hopes that more people will get used to weight training as a tangible step to #NabungOtot to maintain the quality of life in the future.
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