5 TIPS FOR SENIORS TO MAINTAIN MUSCLE MASS

The aging process ushers in some facts of life that involve changes to how we look and think. A few extra lines start to form on the face and the area around the stomach grows larger. The mind is not as quick as it was when we were younger and we tend to forget things much faster than ever before. However, one change in our bodies is not easy to notice.

We are talking about the loss of muscle mass.

According to Harvard Health Publishing, sarcopenia, which is also known as age-related muscle loss, is a common component of the aging process. After we turn 30 years old, we lose as much as five percent of our muscle mass with each passing decade. This means that when you reach 70 years old, you might have lost as much as 20 percent of your muscle mass.

There is some good news concerning muscle loss as we age. You can maintain muscle strength by following five tips to maintain muscle mass. At our senior living center in Everett, Washington, retaining muscle mass is an important goal of our fitness programs. It is not too late to incorporate the five tips to maintain muscle mass into your daily routine.

Resistance Training

When you think of strength training, you probably think of lifting weights. Although weight training is an effective way to increase strength, when it comes to building muscle mass, resistance training is the more proven strategy. Taking a fitness class at our assisted living facility in Arlington can help you learn resistance training techniques that you can perform outside of a formal fitness class setting.

Walking

Just getting up from a sitting position and moving around throughout the day can help you maintain muscle mass. Walking utilizes a wide variety of muscles, from the hamstrings to both triceps. Aerobic exercises such as walking benefit from the body’s response to the development of insulin, which encourages muscle repair. Taking 10-minute walks several times a day helps maintain muscle mass, as well as enhances balance and mobility.

Increase Protein in Your Diet

Our bodies break down protein-rich foods into amino acids, which help build muscle strength. Beans, eggs, chicken, and red meat represent great sources of protein to help you build muscle mass. You can consume these types of proteins as standalone dishes or incorporate them into recipes that include other types of ingredients.

Boost Vitamin D Levels

Vitamin D assists with muscle protein synthesis, which is an important process that improves muscle strength. Exposure to the sun in small amounts over short intervals is a good way to boost vitamin D levels. However, it takes adults over 60 years old four times as long to absorb enough vitamin D via sun exposure. Taking a vitamin D supplement can help you make up for any vitamin D insufficiency, but make sure to consult with your doctor before taking a vitamin D supplement.

More Omega-3

Omega-3, which is plentiful in salmon, walnuts, and flaxseed, is easy to add to your diet. Salmon is an especially popular protein at our assisted living facility in Lynnwood that contains Omega-3. This helpful antioxidant improves the muscle protein synthesis process, which slows down or even prevents inflammation.MorningStar at Silver Lake is committed to providing compassionate service for the residents. If you are looking for the finest senior living center in Everett, WA, we encourage you to consider MorningStar at Silver Lake.