Eat enough protein
Eating enough protein helps maintain muscle mass, because protein is a component of muscle tissue. You can find protein-rich foods in animal sources such as chicken, eggs, seafood, yogurt, milk and cheese.
In addition, plant-based foods such as tofu, beans, lentils, and nuts are also a source of protein.
Physical activity
Muscles may shrink and weaken if we don't use them. Any weight-bearing exercise, such as walking or running, helps maintain muscle mass as we age and protects bone health.
During exercise, our muscles put pressure on the bones, helping to increase strength. Healthy muscles can also help prevent falls, a major risk factor for age-related decline.
It is important to find a form of exercise you love to maintain in the long term.
Strength training
Strength training, also known as resistance training, is one of the most important and effective exercises to fight aging. Strength training not only helps maintain muscle mass but also build muscle mass, thereby improving metabolism to prolong life.
Every push, pull, or lift you make contributes to building muscle. You should do strength training 2 sessions/week, focusing on all major muscle groups.
