However, international studies show that if exercised properly, the elderly can still increase muscle mass, improve strength and improve quality of life. Here are 4 simple, easy-to-apply tips recommended by experts.
Prioritize strength training, not just walking
Walking is good for the heart but not enough to maintain and increase muscle mass. According to the American Association of Sports Medicine (ACSM), resistance exercises such as light weightlifting, elasticity band training or using a body weight center help stimulate muscle growth, even in people over 60 years old.
The muscles of older adults are still relevant for strength training, says Professor Roger Fielding, a geriatric expert at Tufts University. As long as the intensity is right, they can gain muscle and significantly improve motor function. He recommends 2-3 sessions a week of exercise, focusing on large muscle groups such as the legs, hips, back and arms.
Practice slowly, with the right technique to avoid injuries
Many elderly people have the habit of exercising quickly to sweat, but this increases the risk of joint and ligament injuries. Experts say slow speed and good control of movement are more important than repeating.
According to Ms. Katherine bro broadside, an athletic scientist at the University of Nottingham (UK), slow-moving helps muscles withstand better pressure and activate more muscle fibers. Old people should focus on feeling their muscles working, instead of trying to lift weight or do it too fast, she emphasized.
Eat enough protein after exercising
Exercise is only half of muscle building. The other half lies in nutrition, especially protein. After the age of 60, the body's ability to absorb and use protein decreases, making it more difficult for muscles to recover if the diet is not suitable.
According to nutritionist Dr. Stuart Phillips ( McMaster University, Canada), the elderly should supplement high-quality protein after exercise to support muscle synthesis. Even simple meals with eggs, fish, Greek yogurt or soybeans have clear benefits for muscles, he said. It is important to divide the amount of protein in the day, not concentrating it on one meal.
Get enough rest, don't exercise continuously every day
Many people think that the more you practice, the stronger your muscles become, but for people over 60 years old, rest plays a key role. Muscles need time to recover later, especially when age makes the recovery process slower.
Experts from the Mayo Clinic (USA) recommend that there should be at least one day's rest between strength training sessions for the same muscle group. In addition, adequate and deep sleep also plays an important role in muscle regeneration.
