As one becomes more advanced in years, they naturally experience a decline in physical strength. This effect becomes compounded if they don’t make physical activity a part of their routine or don’t get proper nutrition through their diet. Uncover how seniors can avoid muscle loss by making the necessary changes to stay strong and healthy.
Eating a Healthy Variety of Foods
Much of your health is linked with what you eat. When your aim is to prevent muscle loss, you should begin by reflecting on what your meals consist of. Foods that are full of protein, such as poultry, eggs, fish, and beans, may not make up as much of your diet as they should. In addition to protein, you also need a steady intake of healthy carbohydrates. These can come from whole grains, fruits, and vegetables. No matter what you eat, steer clear of processed foods, as these offer less nutritional value and can include compounds that are actively bad to consume.
Performing Resistance Exercises
After establishing a good diet, you can work on avoiding muscle loss as a senior by performing resistance exercises. Resistance exercises encompass movements where you contract your muscles and force them to work actively. You could do controlled movements with your body weight alone or incorporate weights and resistance bands to make exercises more difficult. Since you may have physical limitations that are unique to you, it’s a good idea to talk with your doctor about what you should do specifically.
Doing Cardiovascular Training
Cardiovascular training is the other main category of exercise that will keep your muscles from weakening. With these activities, the aim is to increase you heart rate. Using your heart in this way will help it maintain efficiency in circulating blood throughout your body. When your muscles have a larger supply of nutrients and oxygen from your blood, they’ll be able to function better. Walking, dancing, and cycling are all notable cardiovascular exercises you may do. You can walk in your local neighborhood and dance right in your own home. Cycling is also good because it minimizes strain on your joints and is accessible for most people. You can also use an advantageous electric bicycle for motor assistance when you need it, which can prevent you from overfatiguing yourself.