These tips given by Optimum Personal Care will help avoid muscle loss associated with age:

Consume Enough Protein

  • About 30 to 35% percent of your calorie consumption ought to be comprised of dietary protein.
  • Protein is critical in maintaining and building muscle mass; therefore, not consuming enough of it may be a detriment to your health.
  • The majority of elderly adults fall short of meeting their protein dietary needs in one day.
  • Diet is a huge factor in avoiding age-associated muscle loss.

Elderly adults should consume 2 to 3 servings of quality protein like eggs or animal meat a day, as well as an excellent calcium source from either yogurt or milk.

Protein has the job of repairing and regrooving muscle tissue; therefore, getting a quality protein source at each meal is essential to preserve the muscle you have.

Lift Weights for Health

It is suggested that mature adults follow a weight-lifting plan 3 – 4 times per week. Great exercises to do are compound lifts that elderly individuals may become stronger at.

If you are new to lifting weights, you should proceed with care to avoid injury. Speak with your physician before you embark on a new exercise routine and consider collaborating with a fitness professional who can help to develop a plan that assists you in gaining strength without placing you at risk for injuries.

Walk Regularly for Positivity

Routine walks will help elderly adults work their muscles on a consistent basis. Walking around more and more every day will help in applying positive stress to your body systems, which include the cardiovascular system, muscles, and bones.

Adding a daily walk to an elderly adult’s regimen will slow down atrophy and help keep their muscles active, which will occur with an inactive lifestyle. Walking around the block is a free form of working out and is convenient. Visit 6 Ways to Keep Seniors Hydrated

Body Movement

Doing something as simplistic as sitting up and sitting down from a chair 5 times during each mealtime will improve endurance and strength. Since rising up and down from a chair is something you will have to do every day for the remainder of your life, turning it into a mini-workout provides you an opportunity to work the muscles you have to have to continue performing this basic yet essential activity as you grow older.

Bending over to pick items up off the floor or low shelves will help maintain strength in your hips. Carrying lightly packed bags and grocery bags may be helpful in maintaining strength in the muscles.

There are a few aspects of health and aging we have very limited control over, yet sarcopenia is not one of them. It’s possible to take measures to keep your muscles working and active to decrease the quantity of muscle loss experienced. Keeping the muscles strong makes a huge difference in the capability of completing common activities of daily life, like rising up and down from chairs, picking up objects, and moving throughout the house.

The sooner those habits are adapted into your daily lifestyle, the more you will ward off the inconveniences of age-associated muscle loss and make daily tasks simpler as you grow older.