Strong muscles help us to stand, walk, balance and exercise. If your muscles are strong, you will have increased energy levels and less aches and pains. The decrease in muscle mass that occurs with aging is known as sarcopenia. Although this is a natural part of aging, muscle loss can be greatly accelerated by inactivity, sedentary lifestyle, poor diet, bed rest, instability, covid or other ailments.Also read – Health Tips: Here’s how much protein you need to take in a day to stay fit
Understanding muscle mass loss Also read – Studies show how IVF can bring some benefits to children’s quality of life into adulthood
There is a link between inactivity and loss of muscle mass. Less physical activity may contribute to muscle contraction and lower metabolic rate. Not only do we all lose muscle with age, but after the age of 50, the rate of decline increases and we lose one to two percent of muscle each year. Some individuals lose this faster than others. This means that those people are at risk for osteoporosis, loss of balance, falls, bone fractures and cognitive impairment. Also read – 3 simple exercises for your neck, shoulders and back
Fortunately, we can slow down the process or even stop it. The key is to stay physically active and eat a nutritious diet. With regular exercise, energy levels will gradually increase and it can even reverse muscle loss. Active muscles signal the bones which helps them stay strong.
How Exercise Can Help
All kinds of exercises are beneficial. A balanced combination of aerobic exercises, resistance training, strength training, yoga and pilates can boost muscle mass and increase flexibility. Following a daily / weekly movement routine helps in your walking speed, i.e., the ability to get up from the chair and in all your daily activities. You can start by joining virtual communities where you can find a responsible partner between peers and mentoring classes to help you stay on track.
Aerobic exercise burns more calories and improves your cardiovascular fitness. Some exercises include: swimming, cycling, walking, running, jogging or dancing. You can easily do any of these exercises for thirty minutes 4-5 days a week without having to work yourself out.
In Strength Training and Resistance Training, the muscles work against the force. Stress on your muscle fibers results in growth signals that increase strength. It can increase muscle mass, increase bone density, burn calories and prevent osteoporosis.
For strength or resistance training, you can use resistance bands, free weights, kettle ball, medicine ball, water bottle or just your own body weight. Always start with a manageable weight. You can train two to three times a week. You can gradually increase the load as you begin to build strength, preferably under professional guidance.
Along with daily exercise, adding good nutrients to your diet promotes good muscle growth. Getting protein in your diet according to your body weight will promote muscle growth. Omega-3 fatty acids and vitamin D supplements will have a positive effect. Foods that you can include in your diet in balanced amounts are dark green leafy vegetables, eggs, yogurt, meat, fish etc. Be sure to consult your general practitioner’s nutritionist before making sudden dietary changes.
Points to remember
- Always start with a warm up and end the session with a cool down stretch
- Use proper form when doing your squats, lungs, push-ups, planks, dips, sit-ups. These tend to work on larger muscle groups when connecting.
- Breathe well with your exercise
- Gradually increase the weight or resistance band level
- Increase repetitions to work slowly and continuously
- Remember to give rest days between exercise sessions to help your body recover
A proper diet plan with regular exercise and physical activity can help people maintain muscle mass and stay strong with a positive outlook. Whatever exercise you choose to do, enjoy it!
(Article written by Vidya Kripashankar, Yoga and Pilates Guide, Getsetup)
