As we age, it becomes more and more important to maintain our muscle mass and strength. We lose muscle mass at a rate of approximately 5-10% per decade after the age of 50, and this loss of muscle mass can contribute to frailty and a decrease in overall health. But don't worry—there are things you can do to help prevent or slow down this process! Here are a few tips for how to get stronger as you age.
1. Strength training at least two to three times per week. This can be done by lifting weights, using resistance bands, or doing bodyweight exercises like pushups, squats, and lunges. Aim for eight to 10 reps per set, and make sure to focus on all the major muscle groups: legs, hips, back, chest, shoulders, and arms.
2. Incorporate some form of cardio into your routine. Cardio helps to improve cardiovascular health and can also aid in weight loss or maintenance. Try to do 30 minutes of moderate-intensity cardio most days of the week. Examples of moderate-intensity cardio include walking, biking, or swimming.
3. Make sure you're getting enough protein. Protein is essential for maintaining muscle mass—aim for 0.36 grams per pound of body weight per day. Good sources of protein include meat, fish, poultry, eggs, dairy, beans, legumes, and nuts & seeds. If you're not getting enough protein from your diet alone, you may want to consider taking a protein supplement.
4. Stay hydrated! Drinking enough water is important for overall health, but it's especially important when exercising regularly. Make sure to drink eight ounces of water before working out and then drink more throughout the day to stay properly hydrated.
5. Get enough sleep! Sleep is when our bodies recover from exercise and build new muscle tissue. Most adults need seven to eight hours of sleep per night—if you're not getting enough sleep, you won't be able to perform your best when working out.
There are a lot of things that you can do to stay strong as you age—it's not just about lifting weights at the gym! Strength training, cardio exercise, proper nutrition, adequate hydration & sleep are all important factors in maintaining muscle mass & strength as we get older. So don't let age slow you down—incorporate these tips into your routine and you'll be feeling your best in no time!
