There is no stopping nature from taking its course when it comes to aging, but it doesn’t mean that you have to resign to weakness. The human body is fully capable of remaining extraordinarily strong and athletic past its peak physical prime.
With the right combination and consistency of health habits, you can retain a significantly higher amount of muscle mass and cardiovascular vitality in your later years than otherwise. The following are some of the most important things to understand and habits to adopt to stay physically strong as you age.
The gradual muscular atrophy associated with aging is referred to as sarcopenia. While sarcopenia is a natural part of aging and will always happen in some capacity, it is not necessary for it to be so severe that you’re rendered weak and incapable of leading an active lifestyle.
With commitment to an active physical training regimen, you can ensure that older age doesn’t result in weakness. On the contrary, many older people who commit to a serious physical routine can actually regain the muscle lost with age and even continue to develop it with enough dedication and consistency.
The resistance exercises that can be performed to maintain and continually develop muscle with age are the same resistance activities that can be practiced at a younger age, though care should be taken to temper the intensity to a level that won’t pose a risk of trauma fractures.
The key to preserving physical strength won’t just be physical exertion, but also proper protein intake. Protein is the building block that makes muscular development possible. With respect to your food tolerance, lean white meat, legumes, unprocessed nuts, tuna and eggs are all excellent sources of protein to galvanize your muscular power.
A decline in the body’s natural reservoir of testosterone with age is oftentimes one of the key factors behind muscle mass loss. Thankfully, the body’s loss of testosterone can potentially be counterbalanced with supplementation. While the correlation between testosterone supplementation and muscle mass will vary between different individuals, case studies have shown great results for older men who actively trained and ate properly while supplementing.
Your particular rate of age-related muscular decline is uniquely related to your personal lifestyle factors and health history. To get a personalized plan for the best way to approach strength training with age, feel free to contact us for a consultation today.