Health Intuitive

Build muscle as we age beyond our 50s and 40s

Sarcopenia, that is the name for the process of losing muscle mass as we age. It actually comes from a Greek word that means poverty of the flesh. But we don’t want poverty of the flesh, we want gains of the flesh. And how do we do that? Well, in this article, we’re going to talk about not only how to maintain muscle mass as we age, but also how to build it.

Maintaining muscle mass and building muscle mass as we age is about more than strength. It helps us to keep a healthy body weight. It improves our balance and allows us to do basic day-to-day tasks with even greater ease. Essentially, the loss of muscle mass as we age means the loss of quality of life. Most people, by the time they are 30, start to lose muscle mass and every 10 years, they’ll lose about 5 pounds of muscle mass.

So that means someone that’s my age would have lost 10 pounds of muscle mass by the time they hit 50 and once you’re in your 80’s, you will have lost about 50%your muscle mass. But that doesn’t have to happen. You don’t need to lose muscle mass as you age, you just have to know how to preserve those muscles as you age.

The number one reason people lose muscle mass as they age is physical inactivity, so become more active today. Start an exercise program today and if that program you’re going to start is going to be weight training,then it’s logical we’re talking about building muscle mass and maintaining your muscle mass.

Make sure you warm-up properly since we’re not as young as we used to be and we can’t get away with injuries and cheating on the process. When I say warm-up, I literally mean warming up the body. You actually want to increase your body temperature. The best way to do this is by spending a little bit of time on the treadmill, not running hard-core, but just getting the heart rate up slightly, improving the blood flow into the muscles and preparing them for exercise.

Dynamic stretches are a great way to get synovial fluid into the joints to get your joints prepared, and when it comes to joints, don’t always just train one way; don’t always be training really hard and heavy because you heard that’s the best way to build muscle mass. Give your joints a break. Do some lighter weight training, some body weight training or some calisthenics.What’s important is that you are regular and consistent, that is the number one most important thing.

It’s also important to remember when you’re training really intense, is to make sure you take the time for recovery. Recovery is key. Train hard and the more intensity that you train, the more time you need for recovery.

On the diet side of things, as always, we need to make sure that we are eating lots of fruits and vegetables, lots of whole foods, lots of lean meats. Studies have actually shown that we need more protein as we age. And of course since I’m a bro, and you know as bros my sisters, we got to have our protein.

But it’s also important to keep in mind taking omega-3 fatty acids.That’s what helps us synthesize protein and use it to build muscles. There are also studies that show people who have vitamin D deficiency, once that deficiency has been corrected, have actually gained muscle mass. If you don’t have a deficiency, it doesn’t make any difference, but it’s something to be aware of when you’re looking at how to improve your diet.

Getting enough sleep is a key component to recovery. It reduces the stress hormone cortisol and raises testosterone levels. Now a lot of people as they age, and especially if you’ve been inactive for some time, their testosterone levels tends to lower. A very simple way to start boosting your testosterone levels is by getting a proper night’s sleep.

When you have a good night’s sleep, you’re also mentally strong and this helps you resist those bad habits that have worked against you when you’re trying to work toward your anti-aging goals. You may not want to start a weight-training program.That’s fine, but you need to become more active today. What I recommend is you try to reconnect with the activities you like to do when you were young.

Did you like bike riding? Were you into cycling? Did you like volleyball or baseball? Maybe you’re one of those kids that like to wander along the creek all day, maybe do a little fishing just getting out and enjoying the outdoors and exploring. You might be more into hiking nowadays. Whatever it is, reconnect with the joy you had being active in your youth and start that again today.

Aging is inevitable. We’re all going to age but we have some control over how we age and how well we age. So let’s take that control and use it to make our lives better. Keep working out and keep having fun.

Thrive Wellness Center
2499 Glades Rd #305a
Boca Raton, FL 33431
Phone: (561) 416-4391

Boca Raton

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