KEEP ON THE MOVE, LIVING LONGER, AND STRONGER
Updated: May 13, 2022
The Benefits of Building Muscle
As we get older, it’s important to keep muscle strength. When we are younger the focus is on Aerobic exercise, but as we get older it’s important to keep or build up our strength according to Damon Ramshaw, ACSM-CPT, SFA at Baxter Fitness.
As we age, muscle mass and cross-sectional area of the muscle can decrease (sarcopenia), leading to reduced bone density (osteopenia), reduced strength and eventually reduced function. Maintaining strong muscles contributes to strong bones, which can prevent fractures and degenerative conditions, such as osteoporosis.
According to a study in the Journal of Health & Fitness, muscle loss can lead to “a cascade of health issues,” which includes bone loss, fat gain, diabetes, heart disease and mortality. In addition to improving blood pressure, glycemic control and lipid profiles (cholesterol), strength training will build muscle and can improve mental health.
Building muscle should make you stronger, not cause injury, so it’s best to consult a strength coach or physical therapist before beginning your muscle-building journey.
Increase Protein Intake
An International Sports Sciences Association article states that muscle fiber needs protein to grow. Some of this protein is created by the body via muscle protein synthesis. This is the process the body uses to turn amino acids into muscle protein. Increasing dietary protein helps aid protein synthesis.
According to a 2015 study, eating more protein helps “counterbalance muscle loss in older individuals.” It works by increasing the amino acids that are available to the body to use for creating muscle protein.
This research further suggests that most older adults need more than the recommended 1.2-2 grams of protein daily per kilogram of body weight. This is partially due to amino acid availability declining with age. Also, seven to 12 of those grams should come from the branched-chain amino acid leucine.
Protein intake can be increased by eating more lean red meat, poultry, eggs, and dairy. If clients struggle with getting more protein in their diet, a supplement can help. They can sip on a whey protein shake after their workout, giving their body the nutrients, it needs to help muscles grow.
Determining protein intake is an individual process. Consult with your healthcare provider if you are unsure and work to adjust your protein intake until you find the amount you need to build muscle mass without adding body fat.
Get Adequate Vitamin D
Part of building muscle after 50 involves making sure the body has the nutrients it needs to good support muscle growth. One of these nutrients is vitamin D.
Research indicates that having adequate levels of vitamin D helps improve muscle performance in older adults. It also helps with balance, thereby reducing their risk of falls.
A blood test from a healthcare provider can determine whether you need to get more vitamin D. If you are low, getting 10-15 minutes of direct sunlight each day can help.
Another way to increase vitamin D is by eating more salmon, sardines, or tuna. Egg yolks are also rich in this vitamin, as are mushrooms, cow’s milk, and oatmeal. If you can’t get enough vitamin D in your diet, a supplement may be recommended. Taking calcium at the same time aids in vitamin D’s absorption.
Go beyond a weekly plan
As you age, recovery is slower: The activation of DNA to regrow muscle tissue and the transit of waste products out of the muscles are slower. Testosterone is typically lower. Plan what you want to accomplish every month—strength work, cardio, HIIT—but don’t worry about doing things on the same day of the week. If you’re sore and tight, change up your schedule to heat your muscles and maybe exercise the next day instead.
Use heat to nourish your muscles
When trying to enhance recovery, remember that heat increases blood flow. You can take a relaxing soak in a bathtub or another good choice might be a heating pad.
Baxter Fitness is a medically based fitness facility, which can help you increase your strength and energy, and keep you on the move, living longer, and stronger.
Andrew Heffernan, CSCS is a health, fitness, and Feldenkrais coach, and an award-winning health and fitness writer.
https://www.forbes.com/health/body/how-to-build-muscle/ Rachel Tavel, D.P.T.
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