Aging can lead to a loss of muscle mass, which can negatively affect overall health.
As men age, their muscle mass peaks in their early 40s and then gradually decreases. This natural loss of muscle mass with age is known as sarcopenia. Sarcopenia can affect day-to-day activities like carrying groceries, kneeling, or doing household chores. Additionally, it is linked with an increased risk of falls and loss of independence. It’s important to maintain muscle mass through regular exercise and a balanced diet to prevent or delay the onset of sarcopenia.
Maintaining muscle mass is crucial not only for physical strength and endurance but also for overall metabolic health. Muscles act as the primary storage site for glucose in the body, which is essential in preventing type 2 diabetes. Additionally, having strong muscles can help improve your ability to cope with various physical and psychological stressors, leading to a better quality of life. Therefore, it is important to prioritize muscle maintenance throughout your life.
How To Maintain Muscle Mass After Age 60
As we age, our muscle mass tends to decrease, which can make everyday tasks like carrying groceries or maintaining our homes more difficult. However, there are steps you can take to help maintain your muscle mass, allowing you to continue enjoying your daily activities and hobbies, such as playing a sport you like.
Exercise
It is a commonly known fact that most individuals over the age of 60 do not engage in physical activities that are necessary to maintain good health. Prolonged periods of sitting can also contribute to the loss of muscle mass. It has been observed that physically inactive individuals can lose up to 5% of their muscle mass per decade of life after the age of 30. Fortunately, regular exercise can help to reverse this trend. Even if you have already lost some muscle mass, it is still possible to regain it through exercise.
You have the freedom to pick any movement that you enjoy, but it is important to ensure that all your muscle groups are engaged. A combination of various activities can be helpful in achieving this goal. To maintain a healthy lifestyle, it is recommended to engage in exercise for at least 150 minutes per week. You can do more depending on your fitness condition. Gradually increasing your activity level can be a good approach to reach this target.
Strength Exercises
Incorporating strength training exercises like lifting weights, sit-ups, push-ups, and squats that use body weight as resistance can help improve muscle strength and tone. Experts suggest aiming for 2 to 4 strength-training sessions per week to achieve optimal results.
Check here what is better for senior Cardio or Strength Training
Balance Exercises
There are various exercises that can help improve your balance and stability. For instance, you can try walking heel to toe in a straight line, similar to how you would walk on a balance beam. Or, you can practice standing on one leg or standing up from a chair repeatedly. These exercises can be done regularly to enhance your balance and prevent falls or injuries.
Read this if you want to live an independent, active life after 70
Aerobic Exercises
Engaging in physical activities is an excellent way to increase your heart rate and maintain a healthy lifestyle. You can try activities such as dancing, pickleball, biking, swimming, and walking to keep your heart healthy and fit. These activities not only elevate your heart rate but also provide a fun and enjoyable way to stay active.
If you’re new to strength training, it’s advisable to use weight machines rather than free weights. These machines are available in most gyms and provide a safer way to isolate muscle groups while learning proper technique. This approach also minimizes the risk of injury. Additionally, working with a personal trainer can be helpful in developing a tailored fitness plan that meets your specific needs. A trainer can also teach you the right exercises, help you adapt them if necessary, and ensure that you progress safely toward your fitness goals.
Eat protein with every meal
As we age, our bodies become less efficient at breaking down and using protein, which is crucial for muscle growth.
As we age, our bodies require more protein to maintain muscle mass and prevent age-related muscle loss. For individuals aged 60 and above, it is recommended to consume 0.72-0.81 grams of protein per pound of body weight to optimize protein utilization. For instance, someone weighing 200 pounds would require 144-162 grams of protein every day to support their muscle health and overall well-being.
It’s recommended to aim for an equal amount of protein in each meal. For a 200-pound person, this would be 48 grams of protein per meal, which is equivalent to:
- Two eggs, one cup of milk, and two slices of whole-grain bread
- One sandwich, one cup of chicken or chickpea salad, and two slices of whole-grain bread
- 3Three ounces of salmon, one cup of baked beans, one cup of green peas and one cup of milk
“If you feel like the required amount of protein is too much to eat, you can always seek advice from your healthcare provider or a dietitian about protein shakes. It is important to remember that there are other healthy food options available as well. Fruits, vegetables, and whole grains provide essential nutrients to your body to help fight illnesses and heal injuries.”
Consider Supplements
Studies suggest that consuming omega-3 fatty acids can improve muscle mass and function. These healthy fats are naturally present in fatty fish such as salmon and flaxseed.
If you do not regularly consume fish like salmon and mackerel, your healthcare provider may advise you to take an omega-3 supplement (Check THIS)
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About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
