It is common for our muscles to reduce with aging, after all, this is one of the main changes that happen with age. However, know that it doesn't have to be that way and that there are ways around this situation. That's why today we're going to introduce you to 3 rules for maintaining and gaining muscle after age 60.
Read more: Factors that make the elderly increase their life expectancy
see more
Better Health in Two Days: The Surprising Effectiveness of End Workouts…
Ministry of Health expands HIV treatment with new drug…
Habits to maintain and gain muscle after 60
Aging causes many changes in our organism, and as you have seen, the loss of muscle mass is one of the main ones. As the years go by, we use less and less of our muscle, so there is a shift in tissue, reducing muscle and increasing fat.
Studies indicate that about 3% of muscle mass is reduced every decade after the age of 30. As muscles are lost, several impacts are also generated, such as sarcopenia, decreased mobility, increased risk of falling and many others.
However, after the age of 60 it also becomes more difficult to gain muscle, when compared to the age of 20. But despite this, maintaining muscle mass or even increasing it during old age is possible and should be encouraged. Check out the tips below.
1. strength exercises
Strength exercise training for seniors is critical to maintaining or gaining muscle mass. After all, this type of activity stimulates muscle anabolism (mass gain) progressively.
Therefore, the ideal is that you start training slowly and increase loads slowly over time. It is worth mentioning that the guidance of a professional is crucial to avoid injuries.
2. Food
Adequate protein intake is very important in this process. This happens because our muscles are made of this nutrient, and it is necessary to consume it through food.
Food sources of protein are usually those of animal origin, such as meat, eggs and cheese, but there are also vegetable sources, such as soy and beans. It is recommended to consume at least one food source of protein at each meal to avoid loss of muscle mass.
3. Rest
Despite being neglected by many people, rest is a fundamental part of the muscle maintenance process. Every time we exercise, we "injure" that muscle fiber, so we need to provide rest for it to recover.
Thus, combined with good exercise, an adequate diet and sufficient rest, the muscle fiber regenerates and becomes stronger. In this way, we maintain the stimulus to preserve the muscles or even gain more.
