Exercise in the morning
Starting the day with physical activities such as brisk walking, cycling or yoga helps awaken the body, improve circulation and strengthen muscle health. Exercising from the beginning of the day also helps maintain a regular exercise habit before getting busy with work and other activities.
Eat a protein-rich breakfast
A protein-rich breakfast helps stimulate muscle protein synthesis, contributing to maintaining muscle mass as age increases. Suitable foods include eggs, Greek yogurt, oatmeal, peanut butter, chia seeds, fresh cheese or beans.
Allocating a reasonable amount of protein in daily meals is more effective in maintaining muscle health.
Resistance training
Resistance training is one of the effective methods to build and maintain muscle mass. Exercises can use hand weights, resistance bands, exercise machines, or your own body weight to create resistance and stimulate muscle activity.
Maintaining regular strength training not only helps increase muscle strength but also improves mobility, balance, walking speed, independence in daily life and supports cognitive function.
After age 60, muscle strength is one of the important factors reflecting a healthy aging process and contributing to improving the quality of life.
