According to research, adults over 50 lose about 12% of their muscle mass per year without intervention. This condition not only affects physical strength but also increases the risk of falls, osteoporosis and chronic diseases.
However, there are many scientific methods to help maintain effective muscle at this age, including:
Resistance training
This is the most effective method for maintaining and developing muscle in the elderly. Do light weight training, use resistance bands or do bodybuilding exercises (such as squats, push-ups) at least twice a week to slow down muscle loss and significantly improve strength.
Supplement enough protein
Protein needs of people over 50 are higher than those of young people to maintain muscle. Elderly people should consume 1.01.2g of protein/kg of body weight per day. Quality protein sources such as eggs, fish, milk, soy and lean meat should be prioritized.
Vitamin D and calcium
Vitamin D plays an important role in maintaining muscle strength and bone function. According to nutritionists, vitamin D deficiency is closely related to reduced muscle mass and increased risk of falls in older adults. Supplement through sunlight, fatty fish, milk or tablets.
Sleep and reduce stress
Get enough sleep, 78 hours a night, helps the body recover and regenerate muscles. At the same time, managing stress through meditation, yoga or walking also helps maintain hormone balance, especially testosterone and growth hormone - two factors related to muscle growth.
After age 50, maintaining muscle not only helps you stay healthy but also prolongs life. Combining exercise, nutrition and a healthy lifestyle is the key to maintaining a strong physical condition when entering the retirement age.
