As we age, we inevitably start to lose muscle mass. Age-related muscle loss is a common issue many elderly adults face. On average, an older adult can lose about 3 percent of his or her muscle strength in a year. However, your loved ones can delay or reverse the decline with healthy foods and physical exercises. In this article, we’ll tell you some steps your loved ones can take to avoid muscle loss and regain their strength. So read on!
Consume Foods Rich in Protein
After a bout of exercise, there are millions of tears in the muscles. To repair the damaged muscles, the body needs proteins to rebuild the tissue. Therefore, no matter how much your loved ones exercise, they need to be eating plenty of protein throughout the day so that their muscles will grow stronger. You can find sources of protein in eggs, organic beef, fatty fish, and turkey. Non-meat options include quinoa, lentils, and beans.
Increase Intake of Vitamin D
Vitamin D deficiency is a common issue in the elderly. However, studies have shown that vitamin D is critical to protein synthesis. If your loved ones have vitamin D deficiencies, their bodies won’t be able to break down protein and use it efficiently. The best way to get vitamin D is to go out under the sun. If that isn’t practical for your loved ones, they could consider consulting their physician about vitamin D supplements.
Resistance Exercises
Resistance training induces the muscle fibers to contract and relax repeatedly and gain strength. There are several types of resistance training, such as weights lifting, extending resistance bands, and bodyweight movements. Your loved ones may need to tailor the movements or exercises according to their fitness levels. As with any physical activities carried out by older adults, your loved ones should consult with doctors before commencing.
Cardiovascular Exercises
Some typical cardiovascular training includes bicycling, jogging, swimming, dancing, going for walks, and practicing yoga. The muscles are kept healthy as red blood cells, insulin, and other essential compounds are produced during training. A study shows that only 6 months of walking is needed to increase muscle mass in adults above the age of 65.
Healthy Living at Hidden Meadows On The Ridge
At Hidden Meadows On The Ridge By Discovery Senior Living, we are all too aware of the bodily changes our residents go through. We understand that muscle loss can be especially debilitating for individuals with other pre-existing medical conditions. Our exclusive senior living programs are centered as much around health as they are around our resident’s convenience and enjoyment. For instance, our Dimensions Health and Fitness program makes top-notch amenities like senior-equipped fitness centers and physical classes and activities easily accessible to everyone. Our programs are inclusive and designed for everyone, regardless of whether you’re a fitness freak or someone who rarely leaves the house.
Find out more about Hidden Meadows On The Ridge, and why we’re amongst the best places nationally for personal or memory care. Contact us here to find out more!
