After the age of 30, people can lose 3 to 5% of their muscle mass each decade.
This age-related muscle loss is more commonly known as sarcopenia. When we lose muscle, we also lose strength, which can have adverse effects on the body. A lack of muscle leaves us vulnerable to falls, fractures, and other mobility issues.
Fortunately, there are strategies you can utilize to prevent sarcopenia. Keep reading to learn about five easy ways to slow age-related muscle loss!
1: Age-Related Muscle Loss & Exercise
The number one method to slow age-related muscle loss is to engage in an active lifestyle.
Try incorporating exercise into your routine that targets the muscles, like with resistance training. Resistance training prioritizes muscular strength and endurance. This type of exercise utilizes dumbbells, weight machines, and resistance bands.
However, if you don’t have access to a lot of equipment, you can also try bodyweight exercises, such as squats, sit-ups, and push-ups.
In addition to strength training, incorporate cardio into your routine. Going for a walk, and more intense endurance exercises such as jogging or water aerobics can strengthen the muscles as well as the bones.
2: Be Mindful of Your Diet
Second, to exercise, eating a balanced diet is a great way to maintain muscle mass.
Protein is the building block for muscle and must be a staple in your diet. An easy way to incorporate protein is by eating meat, such as lean beef, chicken, or fish. Other sources include eggs, dairy, and nuts.
Up to 35 percent of your daily calories should come from protein.
3: Combat Sedentary with Schedule
A sedentary lifestyle is one of the highest risk factors associated with sarcopenia.
A lifestyle that is sedentary is one with plenty of sitting, laying down, and very little exercise. Since exercise was mentioned earlier, let’s discuss other forms of movement you can incorporate throughout the day.
Filling your schedule with errands, chores, or community involvement is a great way to keep yourself moving. The more functional you are, the more you will be contributing to muscle maintenance.
4: Experiment with Supplements
We experience muscle change with age, but we also experience a change in hormones. Depending on the hormone, levels are susceptible to increase and decrease or stay the same.
Testosterone, one of the primary hormones that promote muscle growth, decreases with age.
Fortunately, hormone therapy, or adding supplements into our diet can make up for these reduced hormone levels. Ostarine, as well as other SARMS, are particularly beneficial in treating muscle wasting.
5: Seek Consultation
The last recommended step for reducing age-related muscle loss is to consult with your doctor. Your doctor can take your lifestyle as well as your health concerns into consideration when administering a treatment plan.
If they deem it unsafe for you to engage in physical activity, they may advise alternative strategies.
Early Action and Muscle Maintenance
The first step in fixing a problem is an awareness of the problem. After reading this article, you can be mindful of age-related muscle loss and start practicing habits to prevent it from being an issue in the future.
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