Loss of muscle mass is fairly common in the aging process as activity decreases. However, there are techniques for Seniors to keep muscles active and operational. Four tips listed below are excellent suggestions from Bridge to Better Living for maintaining muscle strength.
Protein is an important part of a Senior’s diet and essential for building muscle mass. Plan on 2 to 3 high-quality protein servings per day. Choices could be varied with eggs, meat, fish, and beans. A daily calorie intake comprised of 30 to 35% protein is the recommendation.
Carbohydrates are equally important as they are the fuel to power muscles. Good carbohydrate sources are found in pasta, whole-grain bread, and cereals.
Most importantly…stay hydrated.
Weight-resistance training is easily done with small weights, light items at home such as soup cans or simply bodyweight resistance. Weightlifting helps relieve arthritis and joint pain while slowing the loss of muscle mass.
A physician or personal trainer will be able to recommend a program. Two to three times a week spent lifting weights or performing core exercises is advised. Contact a professional trainer to develop a personal program for improving muscle strength and balance.
Walking is the most available exercise for Seniors. Moving, even for short periods of time, applies positive stress to muscles, bones and cardiovascular systems. Wear supportive shoes and walk where there is a smooth surface. Stay hydrated and take a break when needed. There is no necessity for speed; start slow and work up to a steady pace.
Motor skills help with keeping muscles active rather than atrophied due to disuse. Learn a new activity or approach exercise in a way different from your daily routine. Exercise your brain. Even though brains are not a muscle they dictate the methods and means to remain strong.
Bridge to Better Living cares about YOU. Quality of Life is important to everyone and we are committed to finding the most appropriate living community for Seniors and their loved ones. Contact one of their Transition Consultants now for your consultation.