The natural physiological process of muscle loss, also known as sarcopenia, becomes increasingly prevalent as we age due to a decline in physical activity, poor hydration and inadequate protein intake. Luckily, there are ways to slow the course and safeguard functional independence. Here are five habits from local experts to help keep you strong.
(1) Use your legs.
Regular exercise creates new proteins within muscle fibers, promoting growth and repair, says Amy Desmond, director of Healthy Living and Strategic Partnerships for the YMCA of Delaware. “Walking is an easy way to [incorporate] exercise. Aim for 10,000 steps a day—routinely take the stairs whenever you can or participate in a group exercise class to start your process.”
(2) Stand up straight.
“It not only looks and feels better, but gives you more room to breathe,” says Megan van Riet, owner and instructor at Bikram Yoga Chadds Ford. She recommends incorporating dumbbells and kettlebells into workout routines or wearing a weighted vest at home to prevent postural collapse. “A little goes a long way,” she adds.
(3) Pack in some protein.
Balanced nutrition is vital to mitigating muscle loss. “As we age, we need more protein to help maintain our muscle mass and even more to increase it. …Some easy sources are lean chicken, salmon, eggs, beans and Greek yogurt,” says Desmond, who advises getting started with an app to set goals and track nutrients. “It’s not all about calories.”
(4) Drink up.
Adequate hydration not only enables efficient transport of essential nutrients (like electrolytes and amino acids) to muscle cells but also supports function and recovery. Make it palatable by adding fruits like lemons, limes and berries for a refreshing twist. Keeping a reusable water bottle on hand makes it less likely to forget your H2O.
(5) Diversify your workouts.
A well-rounded fitness routine that includes cardiovascular exercise, stretching and resistance training promotes overall health and longevity. Mixing up a tired routine doesn’t just keep things fresh, it also assists with a more vibrant and dynamic aging experience.
Related: The Science Behind Aging Is a Complex Study in Delaware
