How to Save Your Muscles From Aging
“Fortunately, we can do something about it,” says physical therapist Gary Calabrese, DPT.Muscle loss occurs because of an imbalance between two neurological signals involved in muscle growth. A catabolic response sends a signal to reduce the size of muscle, while an anabolic response sends a signal to build up muscle. A stronger catabolic response means less muscle is built.
Most experts agree that the imbalance that leads to muscle loss begins around age 50, although some studies suggest it might start earlier. “This will affect everybody by the age of 75,” Calabrese says. An inactive lifestyle accelerates the process.You can’t just exercise and not eat properly, and you can’t just eat properly and not exercise,” Calabrese says. Eating protein‑rich foods to help build muscle is the key.
“To build muscle, you need 0.45 gram of protein per pound of body weight,” Calabrese says. For example, a person weighing 140 pounds should eat 63 grams of protein a day (140 x 0.45). Good sources are milk, cheese, eggs, poultry, fish, peanuts and beans.
Protein is critical, but you also need carbohydrates, which is the energy source your body uses to be able to exercise. Middle- and older-age adults should not be on a low-carbohydrate diet. But be sure to choose healthy carbohydrates. Vegetables, fruits and whole grains are preferable to highly processed foods. Whole, fresh foods also have vitamins and other nutrients your body needs.A combination of aerobic and strength-training exercises will improve muscle health, as well as overall health. If you haven’t been very active and are just beginning to exercise, go slow. “Don’t do too much too soon,” says Calabrese.
Start by consulting an expert, such as a physical therapist or exercise physiologist. This professional will not only teach you the correct exercises but will put together a program with the right sequence and progression of exercises to get the best results.
How Can You Avoid Muscle Loss as You Age?