Beginning around the age of 30, ageing commences in our body. Every cell, organ, and biological process begins to deteriorate over time. At first, this change is almost imperceptible. But as we age, the change in the body becomes more visible. Among these, the loss of muscle mass and strength are the most visible changes.
Problems of Low Muscle Mass
The lack of muscle mass comes with many issues ranging from less severe aches and pains to more severe issues, such as poor balance, frailty, loss of independence, higher risk of diabetes, heart disease, and even dementia.
Impact of Building Muscle Strength
While it is still unknown to researchers why muscle mass decreases as the body ages, they know that regular exercise can help. It can lessen the impact of ageing and delay muscle loss. Doing physical activities regularly has also been found to enhance the immune system, maintain physical function in old age, and reduce the risk of diseases that can be prevented.
How to Improve Muscle Mass After the 30s?
You can improve your muscle mass in a number of ways. But first, it is important to understand that ageing does not necessarily mean that you need to avoid heavy exercise. Research shows that heavy muscle-building strength training has similar impacts on both young and old men. It is to say that both age groups showed recovery in a similar manner, provided the exercises are tailor-made according to the fitness level.
Kinds of Muscle-building Exercises To Perform
NHS recommends the best workout plan for people aged 18 to 65 years. The plan asks people to be physically active for most days, and perform muscle-building exercises at least two days a week.
If you are someone who slides away from lifting traditional dumbells in the gym, you can also perform bodyweight exercises, such as Pilates, using resistance bands. Apart from this, you can also fulfil your two-day quota of exercises by doing routine labour, such as gardening.
You can also include endurance exercises such as walking, running, and cycling. In addition to building muscles, these exercises help in improving heart health.
What Diet to Follow?
Protein is very important to build muscle mass, especially for older people who often do not eat sufficient protein. As guidelines recommend, a minimum of 0.8 gms of protein per kg of body mass should be taken by all adults per day. This amount increases to 1.6 gms if you are exercising daily and looking for building muscles.
A person weighing 70 kg would need to consume 112 gms of protein to build muscles. This can be achieved by eating one large chicken breast, a protein shake, three eggs, and a can of tuna. For proper protein absorption, the diet should be evenly spread throughout the day.
Take care that you are not doing anything in excess. Even an excess of good things could yield no or adverse results. Enjoy the process, as it will keep you going through the new routines of exercises.
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