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and Health
It’s natural to lose some muscle mass as we age. Known as sarcopenia, this process of muscle loss can start as early as your 40s, leading to a progressive decrease in strength and power. It can lead to problems such as falls and fractures, difficulty climbing stairs, and even more serious health issues.
However, good news is, there are ways to help protect ourselves as we age, and maintain our muscle mass and strength throughout life.
Exercise
When it comes to keeping our muscles strong as we age, exercise plays a crucial role. Studies show that strength and balance exercises – such as weight-lifting, aerobics and other activities such as yoga and tai chi — help slow, and even reverse the age-related decline in muscle mass.
Diet
Nutrition plays an important role in maintaining muscle mass and strength during later life as well. Ensuring you are getting enough protein is key. The recommended intake of protein is 0.8g of protein per kilogram of body weight — which increases to 1.5g per kilogram for those over the age of 65.
Foods that are rich in protein, such as lean meats, fish, dairy, nuts and eggs should be meals that are included in your diet. And remember, carbohydrates give you energy and help keep your muscles working so don’t forget those either.
Getting The Right Amount Of Rest
Sleep and rest are also essential in maintaining muscle strength and mass. Rest can help with recharging your body and helps with developing muscle mass. Aim for at least 8 hours of quality sleep every night.
Supplementation
If you find it difficult to obtain enough nutrients from your diet, supplementation is recommended. Vitamin D and calcium are essential for muscle strength and mass, as well as trace minerals like zinc, selenium and others.
Maintaining Muscle Mass and Strength In Later Life
By following a few simple strategies and making sure you keep active, you can easily maintain muscle mass and strength as you age. Exercise, a balanced diet, quality sleep and supplementation are all key components in maintaining muscle mass and strength in later life. Doing this will help you to stay healthy and active and help prevent age related health issues.
