20 Best Habits to Maintain Muscle Mass and Bone Density After 60
Want To Stay Strong Through Retirement?
Hitting 60 doesn't have to mean slowing down; it just means taking smart steps to keep your body strong. Age naturally brings changes in muscle mass and density, and your body's needs look different from when you were younger. However, the right daily habits are all you need to stay active, energized, and looking your best. Here are 20 of the best habits for maintaining muscle mass well into your twilight years.
1. Increase Your Protein Intake
If you're active, you need more protein in your diet to help repair and build muscles. This is especially true for older adults because as you age, your body becomes less efficient at using protein.
2. Stay Hydrated
Water makes up the majority of muscle mass and transports nutrients to cells, so it's important to stay hydrated throughout the day. Dehydration can lead to muscle fatigue and cramps.
3. Get Enough Sleep
Our bodies produce growth hormones and synthesize protein as we sleep. This facilitates muscle repair and growth and restores tissues, preventing injuries.
4. Mix Up Your Routine
Mixing up your exercise routine not only keeps you stimulated, but it also helps ensure that you're hitting a greater variety of muscle groups. Switching it up from day to day also gives your muscles a chance to recover and grow.
5. Prioritize Strength Training
Strength training, like lifting weights or using resistance bands, is the most effective way to build muscle. For continual growth, progressively challenge your muscles by increasing weight or intensity over time.
6. Get Enough Calories
You might think you're doing your body a favor by limiting your calorie intake, but undereating will only lead to muscle loss. Make sure you're fueling your body properly.
7. Consider Creatine
Creatine increases the amount of water stored in your muscles, making them appear larger. It also improves your energy and speeds up recovery.
8. Get Enough Vitamin D
Yet another reason to get out in the sunshine, vitamin D enhances protein synthesis and promotes muscle recovery. It also plays a role in hormone production and can help allocate more calories to building muscle and less to storing fat.
9. Choose High-Quality Protein Sources
Not all sources of protein are created equal. When you increase your protein intake, your focus should also be on quality sources. Prioritize lean proteins like chicken, fish, eggs, Greek yogurt, and legumes.
10. Incorporate Balance Exercises
Practicing balance exercises like yoga, tai chi, or pilates can promote mobility and coordination. This helps prevent falls and keeps muscles active.
11. Get Enough Calcium
Calcium plays a crucial role in muscle contraction. Without adequate calcium, your muscles can't function properly, leading to weakness and cramps.
12. Be Consistent
When it comes to diet and exercise, consistency is key. Regular workouts provide muscles with the continuous stimulus necessary for growth and reduce the risk of injury.
13. Limit Alcohol
Alcohol interferes with hormones like testosterone, which are crucial for building muscles. What's more, it also dehydrates you and disrupts your sleep and recovery.
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14. Practice Weight-Bearing Exercises
Weight-bearing activities are any movements that work your muscles and bones against gravity, like walking or running. These are crucial for improving muscle strength and maintaining bone density.
15. Avoid Smoking
Yet another reason to stop smoking, it causes muscle loss by narrowing arteries, inhibiting blood flow, and nutrient transfer. Cigarettes also contain chemicals that interrupt protein synthesis and increase inflammation.
16. Manage Stress
The stress hormone cortisol can inhibit protein synthesis and contribute to muscle loss. Learn to manage stress through meditation, deep breathing, and other relaxation techniques.
17. Consider Protein Powders
Whey or plant-based protein powders can help ensure you're getting adequate protein in your diet if you struggle to hit your protein goals through diet alone. Aim for 0.5 to 0.5 grams of protein per pound of body weight.
18. Allow Recovery Time
When you create the habit of exercise, it's tempting to do it every day; however, rest days are almost as important as workout days for muscle growth. During rest, protein is synthesized and muscle tears are repaired, making them stronger and larger.
19. Include Functional Training
Functional training is any daily activity that engages your muscles, like carrying groceries, climbing up the stairs, or gardening. It's important for boosting strength, endurance, and coordination.
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20. Use Lighter Weights With Higher Reps
Weight lifting when you're past 60 isn't about lifting the heaviest weight possible. Making more repetitions with lighter weights is more effective for maintaining muscle mass without injury.
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