Simple Everyday Habits To Slow Down Muscle Aging, Expert Reveals — Eat This Not That

As you age, you have to deal with a simple fact: your muscles age too, and you start to lose muscle mass. Unfortunately, there is nothing you can do to completely stop this natural process. However, you can be proactive in a number of ways. we chat with Dr Mike BohlMD, MPH, ALM, Director of Medical Content and Education at Ro and certified personal trainer, who reveals simple everyday habits to slow muscle aging.

According to Dr. Bohl, the natural process of muscle loss is called sarcopenia. It’s important to know that building muscle isn’t just about looks; is to take care of them properly. He’s probably heard this tidbit before, but exercise is key to curbing this frustrating part of aging. Dr. Bohl tells us that weight lifting or resistance training is extremely beneficial. It is recommended that adults perform strength training exercises a minimum of twice a week, according to the Physical Activity Guidelines for Americans (via the Centers for Disease Control and Prevention).

Related: Regain muscle mass after 60 with these exercises with free weights

Maintaining an active lifestyle will help you avoid a sedentary lifestyle.

another way to help build and maintain muscle mass is to include some healthy movement each day. Maintaining an active lifestyle with brisk walks, gardening, playing with your pup outside or taking him for a walk, and having other active hobbies will help you avoid a sedentary lifestyle. Everything helps, including parking further away from your destination when running errands to take extra steps, and even opting for the stairs instead of an elevator whenever the opportunity presents itself. Heck, you can even walk on the treadmill or around your neighborhood while listening to music or an audiobook. It’s really that easy to incorporate daily movement into your routine, and it’s social!6254a4d1642c605c54bf1cab17d50f1e

The next of the simple daily habits to stop muscle aging has to do with maintaining a healthy diet. Lots of protein is essential. Dr. Bohl explains: “The general recommendation is to eat 0.8 grams of protein per kilogram of body weight each day.” Also, be sure to take supplements like vitamin D and creatine in an effort to help with sarcopenia. Always stay hydrated and keep up with your fruits and vegetables too! All of these steps will help your body age much better.

Why is it so imperative to preserve and build your muscle mass as you age?

Maintaining muscle health and avoiding sarcopenia is not just a matter of staying strong. Dr. Bohl points out that healthy muscles will help your body move freely so you can continue to lead an independent and productive life. He says: “Muscles are also important for balance and can help prevent falls, a common cause of injury in older adults. And muscles help stabilize joints, which can be very beneficial for anyone suffering from arthritis.An added benefit of exercising to maintain muscle mass is that exercise also improves bone mineral density, which can protect against osteoporosis and fractures.Lastly, muscles are important for proper metabolism and metabolism. glucose control, as muscles require energy to move and stay alive.

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