Muscle loss is a natural part of aging. But there are steps you can do to slow down the process. Learn 5 tips to stay away from age-related muscle loss.
Sarcopenia has been defined as an age-related, involuntary loss of skeletal muscle mass and strength. It begins after the age of 30.
People who aren’t always active are expected to lose 3 – 8 % of their muscle tissues every decade. This rate of decline is even higher after the age of 60.
When you suffer from muscle loss, then your muscle strength and muscle endurance decrease. This can bring you an abundance of health problems, especially in your old age. Therefore, maintaining them is crucial.
What is the difference between muscle strength and muscle endurance? Muscle strength is the ability to exert a maximal amount of force for a short period of time. Muscle endurance is the ability to do something over and over for an extended period of time without getting tired.
Everyone needs both types of training for a well-balanced muscular system and a high-functioning metabolism. Doing fewer repetitions with more weight will help you increase your strength. On the other hand, doing more repetitions with lighter weights will help you build endurance. You absolutely need both in your everyday life.
A few experts have given guidance on what we can do to stay away from age-related muscle loss.
Here are the five leading suggestions to stay away from age-related muscle loss:
1. Add protein to your food plan.
A food plan is a large aspect in warding off age-related muscle loss. Many of us fall short in meeting our protein needs in a day. Protein is vital in constructing and retaining muscle groups.
You need three servings of top-notch protein like meat or eggs a day. On top of that, you also need a good supply of calcium from either milk or yogurt.
Protein is actually the only nutrient that is directly responsible for building muscle, thus obtaining an excellent supply of protein at every meal is crucial to keep the muscle we have.
How much protein do you need to increase muscle mass? You need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day. Or 0.5 to 0.8 grams per pound of body weight. Remember that you should combine it with physical activity.
You should analyze your current eating habits. Examine if you have consumed an excellent volume of protein. If not, figure out the protein sources you love. Then increase your protein intake.
2. Do resistance training
Health consultants suggest doing a class of resistance training. The benefits of resistance training are significant. If you start a strength training program, you can expect your body to get stronger, tighter and leaner.
Here are the benefits of strength training for the body:
-Increase your muscle strength
The stronger your muscles are, the smaller the risk of your body joints getting injured. It also helps you maintain flexibility and balance, and avoid some bone and joint diseases due to age.
– Increase stamina
As muscle strength increases, so does your stamina. By exercising your strength you will not get tired easily when you’re training so that you can carry out your activities to the maximum.
-Make the heart healthy
Having strong muscles can maintain your heart health. Doing these exercises automatically improves your heart health.
-Increase bone density
By doing resistance training, your bone density will automatically increase and you will avoid bone loss.
–Lower the body fat and maintain the ideal body weight
In addition to increasing muscle strength and minimizing the risk of injury, strength training can burn fat which results in weight loss.
–Increase in metabolism
When you have finished training and the body is recovering your body also requires a lot of energy. Several studies have proven that it can increase your metabolism for up to 38 hours after you finish training.
-Relieve stress and improve your rest quality
By doing strength training your body will feel refreshed. In addition, your sleep quality will improve and you will be protected from insomnia.
You don’t have to lift like a bodybuilder (or look like one) to benefit from resistance training. And it’s never too late to get started.
Neglecting resistance training – any type of workout that builds strength and muscle – is a big mistake. It protects you from some of the leading causes of disability and early death.
3. Go for walks.
One of the ways you can work your muscle tissues is by walking. Start walking every day. It is good for your bones, cardiovascular, and muscle mass. Walking increases your muscle strength, as well as reduce body weight.
If people walk 10,000 steps every day, it’s the same as practicing at the fitness center, especially if the track is uphill. Plus, the chance of getting injured is smaller.
Add walking into your daily activities. It will preserve your muscle tissues. Therefore you decelerate the muscle atrophy caused by a sedentary lifestyle. A stroll around the community is also an easy and chargeless addition to your every day’s agenda.
4. Do anything fun.
Gaining new knowledge and a new skill is beneficial for neuroplasticity. It is useful to fight off age-connected memory loss. It will keep your muscles active and avoid muscle loss.
You can keep your muscles alive in many ways. Even by knitting, coloring, or playing playdough with your grandchildren.
The activities may work for strengthening your hand muscle tissues. It is excellent to maintain your muscles.
5. Perform useful movements.
Start good habits including daily walks to your activities. Some specialists also suggest you do useful movements in your daily activities.
Sitting up and down from a chair five times at every mealtime can enrich patience and energy. Getting up and down from an armchair is an activity you’ll need to do daily. Turning it into a mini-exercise offers you a chance to work your muscles.
Squatting, with correct form, to pick up things from the ground or low shelve can assist in maintaining your hip muscles. Arranging luggage and other homebound motions are also useful in maintaining muscle power. You should do those simple movements to stretch out your body a little.
Some of the benefits of muscular endurance exercises are:
1. Prevent osteoporosis
Osteoporosis is a weakness in the bones. This makes the bones become prone to fracture, especially in old age. But, by doing resistance training, it seems avoidable.
Muscle endurance exercise can make your bones and muscles become stronger. The more often you are performing endurance exercise, the stronger the bones.
2. Prevent sarcopenia
Sarcopenia could cause you to lose power and make you not free to move. Even so, you do not need to worry because muscle endurance exercises can help you avoid sarcopenia. This is because muscle resistance training can increase muscle strength and endurance. Thus, preventing you from losing muscle mass.
3. Help you lose weight
Yes, muscle endurance training turns out to be able to help you lose weight. The more often your muscles work, the more muscle mass you have. That is, the more calories your body burn for energy.
This is very profitable for you. Why? By having a large muscle mass, your body will burn more calories. This can occur even when you’re not exercising.
Well-maintained muscle mass can help maintain your body’s metabolic rate. Thus preventing you from excess weight gain.
The more active you are, the less your muscle mass disappears. Therefore, you should do regular exercise, particularly muscle endurance exercise.
Examples of endurance exercise that can train the muscle are:
Doing weight-lifting is good for muscle and bone strength. If you routinely lift weights, bone density will increase. It will reduce the risk of fractures or osteoporosis. Remember that osteoporosis is more often experienced by women than men.
High-intensity endurance training is useful for improving bone health in older adults. It is also useful for improving strength, balance, and muscle mass.
Yoga can help tighten your muscles. Even if you don’t lift weights you will still support your weight in making all the poses. Yoga is not a futile exercise. All your efforts will pay off in the form of an increase in your physical strength.
Yoga poses force you to use almost all the muscles in your body. At the same time, yoga poses can also help harmonize your mind and body. Performing yoga helps you gain awareness and a better understanding of yourself. It can also help you control breathing.
Some poses in Pranayama Yoga can relax intercostal muscles. It increases rib flexibility and lung capacity. Yoga will have a positive effect on your endurance such as not running out of breath after running.
Read more “Yoga Poses for Women over 4o” here.
Many people argue that training core muscles are the same as forming a six-pack stomach. Don’t be mistaken. Strengthening core muscles is one of the most sought after Pilates benefits.
Core muscle stretch from the lower chest muscles, abdomen, back, to the muscles around the pelvis. Core muscles are involved in almost every movement of the human body.
Weak or inflexible core muscles can interfere with the function of motion. It also interferes with the wide range of motion of the arms and legs. It can deplete the energy of each movement we make. Exercising the core muscles properly can increase its strength. Having strong core muscles means the body will be more stable and sturdy.
4. a movement to withstand your own weight (such as plank, push-ups, and squats)
Plank position trains the body to be able to use the stomach to stabilize our movements. When running, swimming, biking to climb, a strong stomach can optimize movements.
With strong abdominal muscles, legs and arms do not need to “work hard” to do all body movements. This can make energy last longer. Thus injury is avoided.
The plank exercise teaches us that the body acts as a whole, inseparable. By doing planks routinely, all the muscles in the body are “taught” to work together.
It is a good idea to do it on the floor or with yoga mat covered so that your arms, elbows, and legs don’t get hurt from rough surfaces. Before doing a plank, it is better to consult with your doctor first, to find out the body’s abilities and risks. So, you can avoid injuries when doing planks.
Let’s watch how to do plank from the video below
– push up
Push-up movements use more of the upper body muscles, the triceps (outer muscles of the upper arm) and chest. Although only focused on the upper body, push-ups can also strengthen other body parts. When you do a good push-up, other muscles, including the abdominal muscles, back, and legs will be active.
The Squat is an exercise to train the muscles of
pelvis and buttocks,
also strengthen bones, ligaments, and tendons in the lower body.
Squat movements also build an anabolic environment. It is useful for building muscle throughout the body. The formation of anabolic tissue makes the body get enough energy for growth and repair. Squats can also help us build upper and lower body strength.
Squats are important movements for the whole body’s fitness function. You need to include them in a series of sports activities that you do.
The reasons for doing squats are:
- Stronger joints
- Ability to do other stuff better
- Get better elsewhere
- You can do them anywhere
- Never get bored
- Work on the core
- Look good
Preventing the loss of muscle mass is important so you can do anything in your old age. The sooner you adopt these habits into your way of life, you’ll stay away from the inconveniences of age-related muscle accidents. Then you will do your day-to-day activities less complicated as you age.
Are there some other tips you are doing to reduce age-related muscle loss that is not featured above? I’d like to hear it in the comments below.