Ways To Retain Muscle As You Age: Exercises For Muscle Strength

Ways To Retain Muscle As You Age: Exercises For Muscle Strength . Many of us are not aware that strong muscles lead to strong bones. It is important to retain healthy bone mass to minimize osteoporosis and risk of fractures as you age. Strong muscles keep the body more flexible during the dusk of life. With growing age body begin to lose muscle mass at the rate of 1 percent per year. It is a natural physiological process.

Usually muscles begin to lose its mass after the age of 40. A combination of effects such as inactivity, changes related to age, and poor nutrition conspire in stealing muscle mass.

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Living an unhealthy life, relying more on fast food, staying inactive may not harm your body when you are young, but it has a definite long term effect on your body in later years.

Therefore it is necessary to save your muscles from deterioration and damage and at the same time to ensure their flexibility and functioning after the age of 40. Below are given tips to keep your muscles strong and improve the overall sense of well being during old age.

Natural Ways To Maintain Muscle At Old Age

It is important to maintain healthy weight.

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Excess weight gain and weight loss may affect the total mass of the body. There will be more accumulation of fat and the lean muscle mass will become less. Maintaining normal weight all the time may be healthy for muscles as well as over all body system.

• Eat a balanced meal everyday. Eating a balanced meal will reduce the risk of suffering from deficiencies of vitamins and minerals. It will also ensure proper protein, carbohydrate and fat intake that is needed for various metabolic activities in the body. Following food items will provide all the nutrients required by the body.
• Diet should consist of lean protein. Protein helps to build up muscle mass. Chicken, fish, salmon, red meat, eggs all help to build healthy muscle mass as they contain protein.
• Vegetables and fruits should be included in every day diet. They contain vitamins and minerals that are essential for keeping muscles toned and healthy. Prefer eating fresh fruits and organically grown vegetables.
• Milk and other dairy products are invaluable when it comes to keep healthy muscle mass. Drink fat free milk. Yogurt and cottage cheese are found effective in keeping muscles healthy and strong.
• Avoid sugars, pastries and sweets in daily meals.

Exercises To Gain Muscle Strength As You Age

Exercise is essential to keep the muscles strong. It also plays an important role in reducing bone loss. Exercising at any age is good for health. It is not necessary to do strenuous workouts or visiting a gymnasium. A brisk walk few miles in a day helps to build up muscles and keep it active.

Swimming is another good exercise that keeps the muscles toned and flexible all the time no matter how old you are. Since with growing age, metabolic activities slow down. It is a challenging period for maintaining healthy weight and muscle mass.

Daily exercising helps to burn down calories. It also improves flexibility and posture as the muscles remain active and strong.