How to Protect Your Muscle Mass as You Age: Insights from Research
Da?a Sinclair - dashable
4th Year Chiropractor Student | Helping Individuals Move from Pain to Daily Life | 15+ Years in Sports & Rehab | Online & In-Person Coaching in Stockholm
As we age, many of us notice our strength and muscle mass aren’t quite what they used to be. This isn’t just about aesthetics—it’s a critical factor for our health, mobility, and independence. Thankfully, recent research (PMC11170015) sheds light on how we can actively maintain muscle mass with age through the right exercise and nutrition.
Here’s what is interesting:
1. Age and Muscle Loss: Did you know muscle mass starts to decline as early as our 30s? By the time we’re in our 60s or beyond, this loss accelerates. This natural process, called sarcopenia, doesn’t have to define how we age. Consistent effort can make a big difference.
2. Resistance Training is Non-Negotiable: According to the research, resistance training (think weights, resistance bands, or bodyweight exercises) is key to maintaining muscle mass. Aim for 2–3 sessions per week, targeting major muscle groups. Even beginners can benefit greatly—start small, stay consistent.
3. Nutrition is Just as Important: Muscles don’t grow from exercise alone; they need fuel!
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4. It’s Never Too Late (or Too Early) to Start: This isn’t just for older adults—building strong habits earlier in life helps slow the decline later. For younger professionals reading this, consider how your choices now set the foundation for the future.
What This Means for You: This research reminds us that staying active and eating right are powerful tools to age well. Whether you're already doing this or just starting out, small steps can have a big impact!
Interested in know more, have personalized plan for exercise and nutrition?
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