As you get older, you have to deal with one simple fact. Muscles also age and begin to lose muscle mass. Unfortunately, nothing can be done to stop this natural process completely. However, you can be proactive in a few ways. We spoke with Dr. Mike Bohl, MD, MPH, ALM, Ro’s Director of Medical Content and Education and his Certified Personal Trainer.
According to Dr. Ball, the natural process of losing muscle mass is called sarcopenia. It’s important to know that strengthening muscles is not just about looks. It’s about taking care of them properly. You may have heard this tidbit, but exercise is key to slowing down this frustrating part of aging. recommends that adults do at least two strength-training sessions each week. Physical Activity Guidelines for Americans (via Centers for Disease Control and Prevention).
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You can avoid being sedentary by maintaining an active lifestyle.
Another way to help build and maintain muscle mass is to incorporate healthy exercise into your daily routine. Maintaining an active lifestyle by taking brisk walks, gardening, playing outside with your puppy, taking it on hikes, or enjoying other active hobbies can help you stay sedentary. Everything from parking far away from your destination to run errands to taking the stairs instead of the elevator when the opportunity arises can help. You can even walk on the treadmill or around the neighborhood while listening to music or audiobooks. Incorporating daily movements into your routine is so easy and social!
Next to a simple daily routine to slow down muscle aging is to maintain a healthy diet. A lot of protein is essential. “A general recommendation is to consume 0.8 grams of protein per kilogram of body weight each day,” explains Dr. Ball. Additionally, make sure you’re taking supplements like vitamin D and creatine to help with sarcopenia. All of these steps will help your body significantly improve aging.
Why is maintaining and building muscle mass essential as we age?
Maintaining muscle health and avoiding sarcopenia is more than just maintaining strength. Dr. Ball points out that healthy muscles help your body move freely so you can continue to live an independent and productive life. “Muscles are also important for balance and help prevent falls, a common cause of injury in older people,” he said. It is very beneficial for those who are suffering. Maintaining muscle mass is also improving bone mineral density which can protect against osteoporosis and fractures. This is important because muscles need energy to move and stay alive.
Alexa Meraldo
Alexa is Mind + Body Deputy Editor of Eat This, Not That! and oversees the M+B channel, providing readers with compelling fitness, wellness, and self-care topics.Read more about Alexa
