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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Exercise

How to Maintain your Muscle Mass as you Age

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. 

Introduction

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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. 

1. Prioritize Protein 

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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. 

2. Strength Training 

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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. 

3. Stay Active Daily 

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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. 

4. Adequate Recovery 

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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. 

5. Omega-3 for Muscle Health 

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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. 

6. Stay Hydrated 

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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. 

7. Manage Stress 

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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! 

Conclusion

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