How to Avoid Muscle Loss as You Age

Let's face it, after 50, birthdays seem to come a little faster, and the mirror might not always reflect the youthfulness we feel inside. But, one undeniable change that occurs with age is muscle loss.

According to Harvard Health, we can lose up to 3-5% of muscle mass per decade after the age of 30! This can zap our strength, endurance, and even increase our risk of falls. As it turns out, however, there are a few things we all can do to fight back and keep those muscles humming:

Pump Up the Protein: Just like a delicious smoothie needs protein powder, your body needs protein to build and maintain muscle. The Cleveland Clinic advises we aim for at least 0.45 grams of protein per pound of body weight daily. Think lean meats, fish, eggs, beans – all yummy and muscle-friendly!

Get Lifting: Strength training is your secret weapon. Don't be intimidated by weight rooms. Bodyweight exercises like squats, lunges, and push-ups are fantastic. Aim for 2-3 sessions a week, targeting all major muscle groups. You'll be surprised how quickly you feel stronger and more confident.

Bonus Tip: Befriend Your Bones! Strong bones provide a stable base for your muscles. Weight-bearing exercises like walking, dancing, or even climbing stairs help keep your bones strong and your muscles engaged.

Remember, consistency is key when it comes to our health. By incorporating these simple strategies, you can defy Father Time and keep your muscles—and yourself—feeling youthful and strong!