It is common to experience a decline in muscle mass and strength, a condition known as sarcopenia, with age. This can significantly impact our ability to perform daily activities and maintain independence. However, there are strategies we can implement to prevent or slow down muscle loss and maintain strength.
- Exercise regularly
One of the most effective ways to prevent or slow down muscle loss is through regular exercise. Strength training, in particular, has been shown to be beneficial for building and maintaining muscle mass and strength in older adults. Studies have also found that resistance training can improve physical function, balance, and mobility, reducing the risk of falls and injuries.
In addition, combining strength training with cardiovascular exercise, such as brisk walking, can also be helpful for overall health and fitness. It is recommended that older adults aim for at least 150 minutes of moderate-intensity exercise per week, including two or more days of strength training.
- Eat a balanced diet
A balanced diet that includes sufficient protein is essential for maintaining muscle mass and strength. Older adults may require more protein than younger adults to support muscle growth and repair. It is recommended that older adults aim for 1.2 to 1.5 grams of protein per kilogram of body weight per day. Good protein sources include lean meats, fish, poultry, beans, and dairy products.
In addition, adequate intake of vitamins and minerals, such as calcium and vitamin D, can also support bone health and reduce the risk of fractures, which can further impact muscle function.
- Get enough sleep
Sleep is crucial in muscle recovery and repair. Older adults should aim for 7-8 hours of sleep per night to support muscle health and prevent muscle loss. Additionally, poor sleep quality and quantity have been linked to increased inflammation, which can further impact muscle function.
- Manage chronic conditions
Chronic conditions such as diabetes, heart disease, and arthritis can all impact muscle function and increase the risk of muscle loss. Managing these conditions through medication, lifestyle changes, and regular check-ups with healthcare professionals can help prevent or slow down muscle loss.
- Reduce sedentary behaviour
Sedentary behaviour, such as sitting for long periods, has been linked to an increased risk of chronic conditions and muscle loss. Older adults should reduce sedentary behaviour by incorporating physical activity throughout the day, such as taking short walks, standing while talking on the phone, or doing household chores.
In conclusion, while muscle loss is a common occurrence as we age, there are strategies we can implement to prevent or slow down its progression. Regular exercise, a balanced diet, adequate sleep, managing chronic conditions, and reducing sedentary behaviour can support muscle health and maintain strength in older adults. By implementing these strategies, we can improve our quality of life and maintain independence as we age.