Learn more about ‘What Are The Best Daily Habits To Maintain Your Muscle Mass After 50?’ Building and maintaining muscle becomes more crucial than ever when you enter your fifties and beyond. Because if you don’t maintain your muscular mass as you age, you start to lose it.
According to studies, muscle mass is the key to youth, keeps you in shape and healthy, and guards against illnesses and metabolic problems. To put it simply, you should start resistance or strength training right away if you haven’t already. Don’t worry; because nutrition and exercise go hand in hand, we have developed five daily routines to maintain muscle mass beyond 50.
Although it’s never too late to begin maintaining and growing muscle, it’s always a good idea to speak with a healthcare provider before beginning an intense exercise program. The following are some productive behaviors you may include into your daily routine if you have muscular mass and want to keep it after you turn 50.
Strength Train Daily
If keeping your muscular mass is what you want, you must exert physical pressure on your body to do it. This refers to exercises that in some manner excite your muscles, such as weightlifting or resistance training. To improve your physical fitness, the Department of Health and Human Services advises strength exercising your main muscle groups twice a week (source: Mayo Clinic).
No concerns if you lack access to weights. Resistance bands or even exercises involving your own body weight, such squats, pushups, and lunges, are options. Being consistent is crucial in this situation!
Perform Physical Tasks
It’s essential to engage in as much physical activity as you can outside of your exercises. Your muscles will remain active and your basal metabolic rate (BMR) will remain high. (BMR is the number of calories burned as your body performs its essential processes.)
It goes without saying that you should start moving and be creative, whether it’s bringing your grocery bags home or doing duties around the house or in the yard. The important thing is to move around as much as you can.
Perform Relaxation Techniques, And Get Enough Sleep
While maintaining physical activity is necessary to keep your muscles engaged and your cortisol levels low, it’s equally important to unwind and encourage your body to calm down. Since you gain muscle during your rest period, make sure you receive adequate sleep. How much sleep is enough? According to the Centers for Disease Control and Prevention, the American Academy of Sleep Medicine and the Sleep Research Society advise obtaining at least seven hours of sleep each night.
Eat Enough Protein
The American College of Sports Medicine states that including the proper sort and quantity of protein into your diet is essential if you want to grow and keep your muscle in addition to resistance exercise.
I advise the majority of my customers to consume one gram of food for every pound of lean body mass. Additionally, select lean proteins while making your protein choices. This includes lean meats like chicken and turkey as well as eggs, low-fat and non-fat dairy products, and protein powders. Make sure at least one serving size of protein is included in every meal.
Continue Eating Carbs
Carbohydrates cause people anxiety, especially if they want to shed weight. But you don’t want to be afraid of carbohydrates. In fact, carbs can even aid in muscle growth and help you fuel your exercises. Make sure you’re still consuming them and getting them from wholesome sources. Rice, beans, potatoes, sweet potatoes, quinoa, and fruit should all be carefully chosen.
