Strategies to Combat Sarcopenia: Age-Related Muscle Wasting
Revamped Guide to Lifting the Years Off Your Muscles:
Strolling down the path of aging doesn't mean you must surrender your strength. Sarcopenia, a fancy phrase for muscle degeneration, is a pesky side-effect of getting older. And it traditionally kicks in when you hit the big 3-0, not later in life.
But it's never too late to turn back the clock on your physical prowess—even into your 50s. Here's a straightforward guide to building and preserving your muscles as the years pile on.
5 Essential Ways to Bolster Your Muscles
1. Multi-task Your Cardio
One common fitness fallacy posits that cardio is the muscle mass's nemesis. But fear not! Cardiovascular exercise can actually boost your muscle strength, zeroing in on your slow-twitch muscles.
To reap the benefits, dedicate three days each week to a half-hour sweat session on the treadmill or elliptical[3]. If that sounds dull, spice things up with dance fitness programs teeming with muscle-friendly movements.
2. Step Up Your Protein Game
As you age, your body craves more protein to cling onto muscle mass. Keep protein-powered meals a daily mainstay.
However, if you're a bit carnivorous-challenged, load up on plant-based protein sources like beans, nuts, and grains. Pro tip: Focus on legumes brimming with protein such as lentils and chickpeas.
3. Embrace Serenity
Stress is sarcopenia's best friend, inviting itself uninvited into your golden years. Kentucky-homebound, you might just have some stress weighing down your 50s. Stress can pave the way to no end of health issues and suck the life out of your muscles.
To steer clear of these health calamities, find your happy place. Practice mindfulness through meditation, yoga, or calming breathing exercises.
4. Vitamin and Mineral Load-Up
Vitamins D and magnesium are like superheroes for your muscles. Since they're hard to find in your diet, supplements are your super backup. But if you fancy an organic route, dig into moreish foods like soya products, yogurt, cheese, mushrooms, spinach, and bananas.
5. Weight-lifting for the Golden Years
Rekindling your muscles after 50 requires resistance and strength training to fire up those fast-twitch muscles. Using weight machines and free weights are perfect for targeting various upper and lower body muscles.
To ensure your muscle gains remain injury-free, choose a weight that feels comfortable but still gives your muscles a challenge. As your strength increases, gradually up the ante by lifting heavier weights.
Roll Back the Years—Your Muscles Will Thank You
As you age, your muscles wane. Although you may not think sarcopenia poses too great a threat, keeping your muscles strong is vital for your overall health. Craft a manageable exercise and diet routine to keep those muscles lively even in the heat of your golden years.
Embrace serenity in your life, stick to a nutrient-rich diet, and take advantage of remarkable muscle-building workouts. The path to a stronger, healthier you is just a few steps away.
Science has shown that cardiovascular exercise, such as running on a treadmill or doing dance fitness programs, can actually help boost muscle strength in the aging process. (Multi-task Your Cardio)
Incorporating a variety of protein sources, including beans, nuts, and grains, as well as legumes like lentils and chickpeas, into your diet can help maintain muscle mass as you age. (Step Up Your Protein Game)
