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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
As we age, maintaining muscle mass becomes vital for overall health, strength, and mobility. Here are practical tips to help you preserve muscle as you grow older.
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Make sure to include protein-rich foods like lean meats, fish, eggs, and legumes in your diet. Aim for 20-30g of protein per meal to support muscle repair and growth.
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Incorporate resistance exercises into your routine. Bodyweight exercises, resistance bands, or light weights can all help maintain muscle strength and mass over time.
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Engage in regular physical activity like walking, cycling, or swimming. Even simple movements help prevent muscle loss and keep your body active and agile.
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Allow your muscles time to recover after workouts. Rest and sleep are essential for muscle repair, so aim for 7-8 hours of sleep every night.
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Omega-3 fatty acids from fish oil or supplements help reduce inflammation and can promote muscle protein synthesis, supporting muscle preservation.
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Proper hydration is key to muscle function. Dehydration can impair muscle contraction and recovery, so drink enough water throughout the day.
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Chronic stress can accelerate muscle loss. Practice relaxation techniques like meditation or deep breathing to keep stress under control and support muscle health.
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A combination of balanced nutrition, regular exercise, and a healthy lifestyle is key to preserving muscle mass as you age. Start now to stay strong and active!
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