How to Maintain Muscle as You Age
You are aging and might be worried about how to maintain muscle as you fear losing your looks. Worry no more because like everything else, there is a solution to your problem. Below are some steps you can follow now to keep your muscles tight so they won’t react to the age factor. To prevent muscle deterioration during old age, you need to be constantly in the mood to move, lift, and work, in short exercises.
Go for resistance training programs to enhance your muscle maintenance and building. Take aerobic classes to increase the flow of blood to your capillaries which will increase your muscle endurance. If you haven’t been exercising lately and the idea sounds draining to your ears, you can hire a trainer to come up with a customized exercise plan to specifically cater to your requirements, keeping in mind your age, so you have a clear idea of how to maintain muscle.
Size Up Your Protein Intake
Although the ideal amount of protein intake for a day has not been determined yet, you can always make a rough estimation taking into consideration the following:
- Measure your body weight
- Divide it in half
- And subtract 10.
The final digit(s) would give you exactly the amount of protein you need to incorporate in your daily diet. For those who have crossed their 60s or are about to, it is ideal they consume as much as possible protein as they can. For people with renal issues, it is advised they consult their physician regarding protein intake.
Count Your Proteins
If you are planning to consume meat, check what kind of meat it is, i.e., whether it is grass fed or organic chicken. If you prefer eggs, go for organic or free range eggs. Apart from the meat source, there are also non meat options that are rich in proteins. They include black beans, lentils, chickpeas, and beans, leafy veggies like spinach, asparagus, broccoli and kale.
Strength from Supplements
The best option for you is to get your protein from fresh and organic sources, like fruits, veggies, and legumes, but supplements are an incredible way of catering to the unattended nutritional value too. This is for middle-aged people and ideal for old people.
The bottom line remains that through consistent aerobic exercise and strength training, intelligent dietary choices and tactical supplementation, one can easily seek solution to the perennial question: how to maintain muscle.