Are you 50 or older and stressed about losing your muscle mass? Well, don’t worry, there are many healthy habits that you can follow to have a strong and healthy body.
Building muscle mass after 50 is important for many reasons. It is not only beneficial for having a beautiful body but also essential for living a healthy and happy life. But as we age, maintaining muscle mass becomes quite difficult, and unfortunately this leads to metabolic disorders, mobility problems, chronic pain, etc. For all these reasons, it is important to start following certain healthy habits as soon as possible and limit the loss of muscle mass.
Contrary to what many people might believe, it’s never too late to prioritize your health and fitness. It’s always a great idea to start working on your inner and outer self, no matter your age. With that said, here are five healthy habits to add to your daily routine to maintain muscle mass as you age.
5 healthy habits to maintain muscle mass after 50
1. Include protein in your daily diet
One of the best healthy habits to preserve muscle is to eat plenty of protein. Making sure you consume the recommended amount of protein each day will not only help maintain your muscle as you age, but it will also help give you the energy to perform activities throughout the day.
Protein is responsible for tissue growth and therefore a high protein intake is important to keep muscles healthy and strong. Some protein-rich foods to add to your diet include chicken, eggs, fish, yogurt, red meat, turkey, beans, etc.
2. Add strength training to your routine
Incorporating strength training into your routine is also one of the most effective healthy habits to follow to maintain muscle mass. Older adults should aim for at least two 30- to 45-minute strength training sessions per week.
Several studies suggest that strength training major muscles at least twice a week can potentially help improve muscular fitness in older adults. However, it is important to consult a doctor first and determine if it is safe for your ongoing health condition or not.
3. Always check with vitamin D
Another of the best healthy habits to maintain muscle mass as you age is to monitor the levels of vitamin D in your body. Vitamin D helps improve muscle protein and is responsible for building muscle strength.
The best source of vitamin D is sun exposure, however you can also opt for vitamin D supplements and get the recommended amount. But before starting any supplement, talk to your doctor and learn the dosing guidelines.
4. Relax and get enough sleep
Getting a good night’s sleep and relaxing the body is just as important as physical activity to preserve muscle mass. Proper relaxation and sleep help reduce stress levels and keep you happy and healthy.
Furthermore, it also lowers your chances of serious health problems like heart disease and diabetes and also improves your mood. Always remember that sleep is a time when your human growth hormones and other hormones repair and rebuild your body, so make sure you get enough sleep every night.
5. Control your weight
Maintaining a proper body weight is also one of the best healthy habits to follow to ensure that your muscles are strong and working well. Remember that the more fat you have, the greater your risk of heart disease, mobility problems, disability, and even death.
To maintain a healthy weight, focus on burning as many calories as you can and engage in low-impact cardiovascular exercises like swimming, jogging, and bicycling. You can even try yoga to burn calories.
So, there you have it: the 5 best healthy habits to preserve muscle mass after 50.
Always remember that muscle mass is beneficial for everyone, especially for older adults, as it helps them lead an independent, active and disease-free life. While you can’t determine how much muscle mass you’ll lose as you age, you can reduce your risks by following the healthy habits mentioned above.
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