Did you know muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age? After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men. (Source: National Institute on Aging)
This condition of gradual involuntary loss of skeletal muscle mass, strength and function is known as sarcopenia. The good news is that there are plenty of steps that you can take to slow down the regression. You can even build lean muscle mass in your older years with the right diet and exercise regimen, and a recent article from InBody shares insight on specific steps you can take to slow the progression of sarcopenia.
The key to maintaining muscle mass as you get older lies in a combination of exercise and nutrition.
Strength Training and physical activity
When done correctly, strength training is the best way to combat the aging process and develop and maintain strong bones and muscles. By working with a personal trainer, you’ll receive a customized plan that aligns with your goals and abilities as personal trainers possess the knowledge and skills necessary to design safe and effective fitness programs. To get a custom training program specifically focused on helping you reach your health and wellness goals, contact our Fitness Department at fitness@waverleyoaks.com.
When you meet with one of our personal trainers, you will receive an InBody Assessment which assesses your overall fitness and breaks down your body composition, so you know exactly how much fat, muscle, water, and lean mass your body is carrying. The results establish a baseline, track progress, and help our trainers fine-tune a fitness program specific to the results you are striving for.
Outside of regular training workouts, it’s also important to keep moving in general to prevent further muscle loss. Sedentariness is a huge contributor to sarcopenia. In fact, one study found that each hour of sedentary behavior per day was associated with 1.06 times higher odds for sarcopenia in older adults.
The Role of Good Nutrition
Studies show that a balanced nutritional intake may be useful in preventing or even reversing sarcopenia. Remember, you can’t build muscle without sufficient protein intake, and scientists recommend consuming 25–30 grams of protein during each meal. (Source: National Center for Biotechnology Information)
By working with a Registered Dietitian, you will take the guesswork out of healthy eating and start fueling your body with the nutrients it needs to perform at its best. Reach out to our team of Registered Dietitians today at nutrition@waverleyoaks.com to learn more and get started.