With the right exercise and nutrition, older people can still build and maintain muscle mass and strength. But why is it important to be strong as you age?
Maintaining muscle mass and strength is important for a number of reasons, including:
- Reducing the risk of falling: As we age, the risk of falling increases. Having strong muscles can help improve balance and reduce the risk of falling.
- Improving overall health: Maintaining muscle mass and strength can help improve overall health and reduce the risk of chronic diseases such as diabetes, heart disease, and obesity.
- Maintaining independence: Strong muscles are essential for performing daily activities such as getting out of a chair, climbing stairs, and carrying groceries.
Here are some tips for building muscle as you age: (Just a word of caution first however: Consult with a healthcare professional before starting a new exercise programme. This is especially important if you have any health conditions or concerns.)
- Strength training: Strength training exercises, such as weightlifting or resistance band exercises, are the most effective way to build muscle mass and strength. Aim for at least two strength training sessions per week, focusing on all major muscle groups.
- Gradually increase intensity: It is important to gradually increase the intensity of your strength training exercises over time. This will help prevent injury and allow you to continue to build muscle mass and strength.
- Adequate protein intake: Adequate protein intake is essential for building and maintaining muscle mass. Older men should aim for at least three servings of protein a day, while older women should eat at least two servings of protein a day.
- Get enough rest: Rest is essential for muscle recovery and growth. Be sure to get enough rest between strength training sessions and aim for at least 7-8 hours of sleep per night.
Updated: 10 Aug 2023