“Loss of muscle begins in your 30s but gains momentum when you hit 50 and accelerates even more rapidly in your mid-70s. The good news is that muscle loss and loss of strength can be slowed considerably in most cases and even reversed in some, regardless of age or fitness level. A 1994 study even showed that people could gain muscle in their late 90s.” (CNN)
Although everyone faces deteriorating muscles as they age there are ways to fight that loss. The best ways to counteract aging’s effect on our body’s musculature include:
- Strength Training: Be sure to train appropriately, which involves choosing the right weight/resistance levels, exercising different muscle groups, and allowing adequate rest time between sets and sessions. Do proper research and/or hire a trainer or physical therapist to help you start.
- Eating enough protein: Protein provides the building blocks for muscle and stimulates its growth, and as one gets older the quality, quantity and distribution of protein throughout the day becomes more important.
- Reducing sedentary behavior: Pursue hobbies/activities that involve movement, etc.
- Regular cardiovascular exercise: This helps prevent weight gain, which can be detrimental to health in many ways.
- Maintaining good vitamin D levels: Get checked by your doctor and take supplements if necessary. Vitamin D has been shown to aide muscles.
For more information and details about the right combination of diet and exercise described above that can assist in slowing muscle loss and diminishing strength read the full CNN article, “How to build muscle as age tears it down.”