STRENGTH FOR LONGEVITY

As we age, everyone loses muscle mass at about 5% per decade, starting at age 30. That rate of loss accelerates after age 60. 

With that loss of muscle mass comes a decrease in strength and function. For older people, this can lead to disability and inactivity. 

So, how do you promote strength for longevity? Let’s look at how you can maintain muscle mass and functioning as you age. 

Strength Or Resistance Training 

The best way to maintain strength and muscle mass as we age has the most obvious answer: strength training! 

Most research shows that doing some form of strength or resistance training at least twice per week will help you maintain the needed muscle mass for continued healthy functioning. In addition, core strengthening improves stability which can prevent falls. 

Strength training also has the added benefit of improving bone density. That can prevent spinal and hip fractures. 

Nutrition & Strength 

You can also promote maintenance of muscle mass and strength with proper nutrition.

For most adults, that means getting the proper amount of protein to build and maintain muscle mass. You can use this USDA calculator to figure out the right amount of protein that you should take daily. 

If you have an underlying medical condition like diabetes or another kidney issue, contact your primary care provider before increasing your protein intake to make sure it’s safe. 

If you want to learn more about strength training, click here. We hope to help you become a stronger you!