Gaining muscle mass in old age is the best way to prevent sarcopenia. This is a condition that naturally occurs in older people. The number and volume of muscles in the body decreases and endangers the physical performance of a person. Therefore, the quality of life of older people is closely related to the health of the body.

Building muscle mass in old age is the best way to prevent sarcopenia. Photo: Freepik/Reproduction/ND

In this sense, it must be understood that weight on the scale is not necessarily an indicator of health. After all, weight loss can also come at the expense of muscle loss, and this is not positive weight loss. So, a good attitude to age with health and independence is to have strong muscles.

Weight and the difference between fat and muscle

First of all, you need to understand that the change in the weight of any person is mainly related to the amount of fat or muscle. The weight of each, of course, is the same. However, fat takes up more space and is mainly located around the abdomen.

Muscles are part of the human structure. This is an organ that, in addition to many functions, helps protect bones and provide balance. This is why muscle mass is so important in old age.

3 tips for gaining muscle mass in old age

First, there are a number of factors associated with gaining muscle mass at any age. Weight, height and genetics explain why some people are more or less able to gain so-called lean mass. However, the good news is that this is possible in almost any condition, including the elderly. Here are the best weight gain tips for seniors.

exercise regimen

First, it all starts with the practice of physical exercise. Habit forms the daily routine, which is of great importance for older people. So the ideal is to practice 5 days a week. To do this, the frequency and intensity can be lower at the beginning.

Thus, it takes a place in everyday life and becomes part of the routine of the elderly. Remembering that effort still comes from the capabilities of each. However, the most important thing is the practice, which contributes to the recruitment of muscle mass in old age.

Choice of physical activity

Undoubtedly, the modality practiced is critical to making exercise a part of the daily routine of the elderly. In this sense, older people should do not only what they like, but also what leads to an increase in body weight.

The best exercises for gaining muscle mass usually include repetitions. Thus, you can, for example, opt for strength training or water aerobics. Aerobic exercise such as walking, jogging, swimming, or cycling can also be part of a weight loss program.

protein diet

All of this has to do with food. Undoubtedly, protein intake is a factor that helps a lot in gaining muscle mass in old age. Protein can be considered as the main fuel of muscles. In addition, it is indispensable for the best recovery after physical exertion.

It doesn’t hurt to remember that it’s important to have professional help to ensure safety and guide physical activity as well as nutrition.

How not to lose muscle mass in old age

First of all, a protein-focused diet and regular exercise are also key to maintaining muscle mass. However, there are other approaches that help prevent muscle loss in the elderly.

treatment of diseases

Undoubtedly, better health conditions directly affect the fact that older people should have physical activity in their daily lives. After all, some diseases provoke a sedentary lifestyle and, as a result, loss of muscle mass. For example, controlling diabetes and other chronic diseases helps you be fit to exercise.

supplements can help

Supplementation with vitamins and other nutrients also goes a long way towards gaining muscle mass in old age. In fact, food is not always enough to guarantee everything the body needs. Older people, for example, have a greater need for minerals for bone health.

In addition, protein supplements can be used to gain muscle mass, such as Whey Protein, for example, can help a lot in this regard. Consultation with a doctor or nutritionist is ideal to indicate the most appropriate, according to age and needs.