How To Maintain Muscle Mass As You Age?

By Bharati Kumari
21 Sep 2024, 13:00 IST

Maintaining muscle mass as you age is crucial for overall health and mobility. Ageing can lead to muscle loss, but with the right approach, you can stay strong and active. Here are key tips to help you maintain muscle mass effectively. Tap to check!

STRENGTH TRAINING

Weight lifting and body weight exercises that are done routinely help to stimulate muscular growth so that as you get older you do not lose muscle.

INCREASE YOUR PROTEIN INTAKE

Adequate protein is vital for muscle maintenance. Foods such as eggs, lean meats, beans, and dairy all contain the amino acids needed to repair and grow muscle tissue.

COMBINE CARDIO WITH STRENGTH WORKOUTS

Cardio is good for endurance strength training is good for keeping the muscle. A mixture of both will help overall fitness and muscle retention.

FLEXIBILITY AND BALANCE TRAINING

Stretching balance exercises will improve your flexibility, protect you from injury, and allow your muscles to work properly, and you will feel energetic and strong throughout your entire life.

GET ENOUGH REST

Rest is critical for muscle recovery. Be sure to get your 7 or 8 hours of sleep a night so your muscles can repair and rebuild themselves as efficiently as possible.

STAY HYDRATED

Hydration plays a key role in muscle performance. Muscles get weak from dehydration, drink lots of water everyday to help the muscles function properly and not cramp up.

MONITOR HORMONAL CHANGES

When you get older hormones such as testosterone and growth hormones start to decrease and that leads to muscle loss.

STUDY FINDINGS

According to a study by the National Institutes of Health (NIH), regular resistance training is proven to slow muscle mass loss associated with ageing, helping to maintain strength and functionality .

CONCLUSION

Build and maintain muscle mass by staying active, eating well, and resting. Consulting with a healthcare provider can help manage these changes effectively.