As people age, maintaining muscle mass is an important factor in ensuring quality of life and physical independence.
Starting at around age 30, the body begins to gradually lose muscle mass, and this decline becomes more pronounced after the age of 60. This directly affects strength, balance and the ability to perform daily activities, making prevention a health priority.
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The best exercises and nutrition to prevent muscle loss as you age
Here are some of the best strategies and steps for maintaining muscle mass, according to the medical website Healthline.
Targeted exercises
Resistance training: This is the most direct and effective way to build muscle and limit muscle atrophy. It includes weightlifting, using resistance bands, and bodyweight exercises such as squats and push-ups. These exercises stimulate muscle fiber growth and increase the secretion of growth-promoting hormones.
Aerobic and endurance exercises: Activities that raise the heart rate, such as brisk walking, cycling and swimming, help improve cardiovascular efficiency and support muscle health, especially when combined with resistance training.
Balance exercises and daily activities: Staying active through everyday movements, such as using stairs, walking and performing balance exercises, helps prevent falls and protect the joints and bones.
Nutrition and protein
The body needs sufficient protein to build and repair muscle tissue.
Ideally, individuals should consume between 25 and 30 grams of high-quality protein at each main meal to ensure balanced stimulation of muscle protein synthesis throughout the day.
One essential amino acid also plays a stimulating role in muscle growth. It is found in abundance in sources such as egg whites, fish, beef and poultry, as well as whey and soy protein.
Supplements that provide support
Vitamin D: It helps improve muscle strength, reduce the risk of falls and increase bone density in older adults.
Omega-3 fatty acids: These fatty acids, found in fish oil, help reduce inflammation in the body and improve the muscles’ response to resistance training.
Creatine: This compound helps provide muscles with rapid energy during exercise, supporting muscle growth and strength when combined with physical training.
Muscle loss associated with aging remains a possibility. However, maintaining an active lifestyle and following a balanced diet can help preserve physical strength and independence while protecting the body against age-related complications.
