10 Tips for maintaining muscle as we get older
1. Keep up with regular exercise: Consistent physical activity can help maintain muscle mass as we age. Aim for at least 30 minutes of moderate-intensity exercise five days a week, including both aerobic and strength training exercises.
2. Prioritise strength training: Strength training, including weight lifting, resistance band exercises, and bodyweight exercises, is essential for maintaining muscle mass. Focus on compound movements like squats, deadlifts, and push-ups, which work multiple muscle groups at once.
3. Increase your protein intake: As we age, our bodies become less efficient at processing and utilising protein. To maintain muscle mass, aim to consume 1.2-1.6 grams of protein per kilogram of body weight per day.
4. Stay hydrated: Dehydration can lead to muscle cramps and other issues that can impact muscle health. Use this calculation to work out how much water you should aim to drink each day;
Bodyweight in lbs divided by 30 = the number of ounces of water to ingest every 15 minutes (on average).
5. Get enough sleep: Sleep is critical for muscle recovery and repair. Aim for seven to eight hours of sleep per night.
6. Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can negatively impact muscle mass and overall health.
7. Manage stress: Chronic stress can increase the production of the hormone cortisol, which can lead to muscle breakdown. Incorporate stress management techniques like meditation, yoga, or deep breathing exercises into your routine.
8. Consider supplements: Some supplements, like creatine, can help improve muscle mass and strength. Consult with a healthcare provider before taking any new supplements.
9. Stay active throughout the day: Even if you exercise regularly, sitting for prolonged periods can negatively impact muscle health. Make an effort to stand up and move around throughout the day.
10. Consult with a healthcare provider: If you are experiencing muscle loss or have concerns about maintaining muscle mass as you age, consult with a healthcare provider. They can provide personalised recommendations based on your individual health status and goals.