Aging can bring many changes to our bodies, one of which is the gradual loss of muscle mass, or sarcopenia. This natural decline in muscle affects not only strength but also mobility and, ultimately, our overall quality of life. However, the great news is that muscle loss doesn’t have to be an inevitable part of aging. With a few key habits, we can maintain our muscle mass, stay strong, and continue to live vibrant, active lives.
Here are four practical and effective tips to help you combat age-related muscle loss and keep your body resilient:
1. Prioritize Strength Training
Strength training is the cornerstone of preserving and building muscle as we age. Engaging in weightlifting or bodyweight exercises at least two to three times a week helps stimulate muscle growth and maintain muscle function. Exercises like squats, lunges, push-ups, and resistance band workouts are great for targeting different muscle groups. Strength training not only builds muscle but also supports bone density, helping to prevent osteoporosis and other age-related issues. Remember, it’s never too late to start—even small steps can lead to big improvements.
2. Increase Your Protein Intake
Protein plays a crucial role in muscle repair and growth, making it essential for those looking to preserve muscle mass. As we age, our bodies may require higher protein intake to support muscle maintenance. Aim to include high-quality protein sources in each meal. Lean meats, fish, eggs, dairy, and plant-based proteins like beans, lentils, and tofu can provide your muscles with the fuel they need. Consider distributing your protein intake evenly throughout the day for optimal absorption and muscle synthesis.
3. Stay Physically Active Beyond the Gym
While strength training is important, maintaining an active lifestyle is equally vital for muscle health. Physical activities such as walking, gardening, swimming, and even dancing keep your muscles engaged and improve overall mobility. Daily movement also enhances circulation, supports joint flexibility, and boosts energy levels. Finding enjoyable activities makes it easier to stay consistent—whether that’s a morning walk with a friend or an evening stretch session, staying active keeps your muscles functional and ready for the tasks of daily life.
4. Consider Nutritional Supplements
To support muscle health and offset age-related muscle loss, targeted nutritional supplements can be highly beneficial. Key nutrients such as vitamin D, omega-3 fatty acids, and essential amino acids are particularly supportive for maintaining muscle function. Vitamin D helps with calcium absorption, strengthening bones and muscles, while omega-3s reduce inflammation, supporting recovery and reducing muscle breakdown.
For those interested in supplement options, I recommend Ligaplex II and Ostrophin PMG by Standard Process. These products are formulated to support bone and muscle health, providing your body with essential nutrients that become increasingly important with age.
With the right approach to exercise, nutrition, and supplementation, you can protect your muscle health and maintain a high quality of life. Embracing these strategies will help you stay strong, independent, and active as you age—so you can continue doing the things you love with confidence and strength.
Disclaimer: The information provided in this blog is for educational purposes only and is not intended as medical advice. Please consult with a healthcare professional before starting any new exercise or supplement regimen. The products mentioned, including Cataplex D, are produced by Standard Process. Dr. Kimberly Besuden is an affiliate of Standard Process and may receive compensation from purchases made through links in this post. However, all opinions expressed are her own, based on her professional experience and expertise. Individual results may vary.