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Tips for Slowing Muscle Decay as You Age

January 21, 2020 By: Joe Aben Share This Post: Print:

Your whole life, you probably heard that age-related muscle decay, also called sarcopenia, is inevitable. Yet you have probably also seen some people well into their senior years who have incredible muscle mass and strength. How is that possible?

The truth is that while some muscle atrophy can be expected over time, anyone can improve muscle agility and response. This includes a great-grandmother in her 70s, as well as a college student in his 20s. In fact, everyone needs to learn how to slow sarcopenia because having strong, reliable muscles is important for healthy, long-living.

The Value of Preserving Muscle Mass

Muscles help the body move during everyday life, not just in the weight room. Whether you jump slightly to navigate a bumpy sidewalk or you twist around while enjoying your garden, you count on your muscles to do their job.

What happens when muscle mass begins to decline? Not only will you feel more aches and discomfort during daily chores, but you increase the likelihood of getting hurt. People with low muscle mass are at greater risk of trauma, such as bone fractures from falls.

Muscle mass does tend to decline a few percentage points every decade you are alive. Nonetheless, you can lower that rate by learning how to prevent muscle loss as you age.

Eat for Your Muscles

Are you serious about gaining muscle? Examine how much protein you take in during the day. Protein supplies your body with amino acids that fuel, build and rebuild muscles.

The best way for you to get lean protein is through your diet. Aside from being a muscle’s best friend, protein serves to keep you satisfied longer. That means you may eat less when you increase your protein intake, enabling you to maintain a healthy weight.

Give Your Muscles a Strength Training Workout

In addition to cardiovascular exercise such as walking, running, biking and skiing, you should also incorporate strength training into your exercise regimen if you want to slow down sarcopenia.

Done correctly, weight training can significantly improve muscle mass in individuals of any age. Many times, people new to strength training are surprised at how quickly they see and feel a difference in their arms, shoulders, legs and even abs.

Get on a Structured Exercise Program to Slow Down Age-Related Muscle Loss

The key to keeping muscle atrophy at bay lies in a structured exercise program, not a haphazard one. Though lifting weights occasionally is better than never lifting at all, people need to systematically engage in strength training if they want to see long-term benefits.

Creating a focused exercise program is not difficult if you get advice from a personal trainer. A personal trainer will consider all aspects of your current and anticipated physical state, assisting you in reducing the dangers that come from muscle mass loss. In the meantime, you will experience the many benefits of exercise, including better sleep, enhanced confidence and better endurance.

Are you interested in learning more about preventing your muscles from losing strength? Talk to an Excellence in Fitness personal trainer in Maryland today.

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