Among other certainties in life, loss of muscle mass with old age is apparent in both men and women. Loss of muscles, also known as sarcopenia, happens naturally as you age. This phenomenon often comes with downsides, such as decreased mobility and higher chances of falls and fractures. This post will aim at giving an in-depth guide on how to add muscle mass and keep your muscles toned even at the onset of old age. After 30, three to five percent of your muscle mass sheds off per decade, with men set to lose about 30 percent of their muscle mass in their lifetime. It is, however, possible to regain the lost muscle weight for both men and women by following the steps described below.
Keep Your Muscles Toned by Working Out
Working out helps keep your body strong by toning your muscles. It may feel a bit tiring to work out as age advances, but it is important not to deviate from your usual workout routine. For men, weight lifting increases the production of testosterone, which helps keep the muscles growing.
Certain exercise routines, such as resistance training, help break down any excess fat that may accumulate in the body for both men and women. Working out should be done throughout your life to keep you strong, but also to look good.
Check What You Eat
If you are wondering how to keep your muscles toned as you age, you should start by ensuring your body is well-nourished with a balanced diet. Foods rich in nutrients such as proteins and carbohydrates help in muscle development and strengthening. Minimal consumption of food items with weight-adding components such as fats and sugars reduces excess fat accumulation.
People who gain weight with old age can try intermittent fasting, which involves taking two meals a day, 12 hours apart. This helps shed excess fat since your body starts using the fat cells as energy sources.
Keep Your Body Hydrated
Hydration is a crucial requirement when trying to maintain muscle mass during old age since it helps prevent cramping between exercise routines. In addition to this, water helps in lubricating joints, making for smooth training.
Water plays a vital role in transporting oxygen to various parts of the body, including muscles. When you are hydrated, the muscles can work longer without tiring, making it easy to take part in long exercise routines and build muscle. Keep your muscles toned by keeping that glass of water closer!
Have Enough Sleep
What if the reason you are wondering how to keep your muscles toned is that you don’t have enough rest? Having enough sleep, about seven to nine hours daily is essential if you are trying to keep your muscles in check as you age. Rest is a crucial aspect of muscle recovery as it creates time and chances for protein synthesis and the secretion of the human growth hormone.
When a human body gets into a deep sleep, the pituitary glands secrete the growth hormone, which in turn stimulates the growth of tissues and repair of torn muscles.
Have Your Hormones Checked
The main reason muscle mass reduces in both men and women is due to the hormonal changes that come with old age. When men have low testosterone levels, a doctor can administer treatments that improve the hormone levels. Hormone enhancers can be administered through pills, gels or injections.
When hormonal levels remain at the same levels they have always been, it can be challenging to notice muscle mass difference. Due to the sensitivity of hormone level balance, it is vital that you seek professional help from a hormone specialist.
With the decline in muscle mass in old age to blame for most fractures among the old, it is essential to make an effort to keep your body in check. The steps above are a guarantee to keep your muscles toned, as you were a few years back, and they should be considered part of a new lifestyle.