Getting older comes with more than just gray hairs appearing unexpectedly; your body goes through various changes internally, including the reduction of lean muscle mass, also known as sarcopenia. Maintaining your muscle mass is crucial as you age because your independence and overall well-being rely on it. To help you with this, we have compiled six habits supported by experts to help you rebuild muscle mass after turning 60.
Studies reveal that individuals can lose between 3% to 8% of muscle mass per decade after reaching 30 years of age. Neglecting to work on enhancing and preserving muscle mass can lead to sarcopenia, which may result in reduced mobility and feelings of weakness, increasing the likelihood of falls, fractures, and other injuries. Therefore, there’s no better time than now to make adjustments to your daily routine.
We had a conversation with Maggie Priore, a personal trainer from Fyt, who shares valuable insights on the essential daily habits to restore muscle mass once you hit 60. Pay close attention and jot down some notes—it’s time to take action!
Start strength training.
Let’s get real: Strength training is king—especially when it comes to building and preserving muscle mass. Priore dubs it “the most important habit you can develop to increase muscle mass at any age.”
Performing exercises that have “progressive overload,” which means bumping up the intensity of the movement by slowly increasing the time, number of reps, or weights, helps you regain muscle mass. “Other benefits include having more energy throughout the day, added prevention of arthritis (and other ailments we are more at risk for when we get older), improved posture, and better flexibility,” Priore adds.
If you’re a newbie to strength training, work it into your fitness routine two to three times a week for 30 to 45 minutes.
Set strength training goals.
Now that we’ve established just how necessary strength training is, let’s talk about setting goals. When kicking off any health and fitness regimen, it’s essential to provide yourself with small goals. Another key tidbit? Be patient because it’s all a process!
According to Priore, “Setting too large a goal or expecting to make huge muscle gains after only a couple of weeks can lead to discouragement. It takes time to regain muscle.”
Priore suggests writing down the goals you’d like to achieve in one month, three months, and six months. Once each period ends, note what you succeeded at and what you can work on. Every time you reevaluate your progress, tweak your goals as you see fit.
Stretch it out.
Stretching helps you avoid sore muscles and injuries. It’s a necessity—not a question—to perform a solid warm-up and cool-down routine for every workout you do.
In addition, Priore explains, “On days when you aren’t strength training, spending a little time stretching will help improve posture, eliminate back pain, and improve flexibility.”
Focus on low-impact cardio.
Okay, we can’t say enough good things about strength training, but let’s not forget to show low-impact cardio some love, too. Carving out time for low-impact cardio workouts like walking, using the elliptical, swimming laps, or hiking your favorite trails is incredibly beneficial. How so? Priore says this form of exercise can aid in fat loss and toning your entire body. Low-impact cardio is a stellar choice to incorporate into any regular fitness rotation, so start pronto.
Increase your protein intake.
Bumping up the amount of protein you consume comes with many health benefits.
Priore tells us, “Not only [will it] help you regain muscle mass, but [it will] also help promote weight loss. A person trying to increase muscle mass should have .5 to .8 grams of protein per pound of body weight a day.”
Make rest a top priority.
You may not know this, but getting enough solid sleep is just as important as staying on track with a healthy diet and workout routine.
“Active adults should get at least seven hours of sleep a night,” Priore explains. “A good night’s sleep gives your muscles time to recover from workouts and other activities. When you sleep, your muscles can rebuild, and you will have better energy for your next workout.”
Frequently Asked Questions (FAQs)
Why is it important to regain muscle mass after 60?
Regaining muscle mass after 60 is crucial for maintaining strength, balance, and overall health. As we age, we naturally lose muscle mass, which can lead to decreased mobility, increased risk of falls, and a decline in metabolic rate. Rebuilding muscle can help improve overall quality of life and independence in older adults.
Is it possible to regain muscle mass after 60?
Yes, it is absolutely possible to regain muscle mass after 60 through a combination of proper nutrition, regular exercise, and adequate rest. While it may require more effort and consistency compared to younger individuals, older adults can still build and strengthen their muscles through targeted workouts and a balanced diet.
What are some recommended daily habits to regain muscle mass after 60?
1. Consuming Sufficient Protein
Protein is essential for muscle repair and growth. Aim to include protein-rich foods such as lean meats, fish, dairy, eggs, legumes, and nuts in your daily diet to support muscle recovery and development.
2. Engaging in Strength Training Exercises
Strength training exercises like lifting weights, resistance band workouts, or bodyweight exercises are effective in building muscle mass. Incorporate these exercises into your routine at least 2-3 times per week, focusing on all major muscle groups.
3. Prioritizing Rest and Recovery
Rest is crucial for muscle recovery and growth. Make sure to get an adequate amount of sleep each night and allow your muscles to rest between workout sessions to prevent overtraining and injuries.
4. Staying Hydrated
Drinking enough water is important for overall health and muscle function. Dehydration can hinder muscle recovery and performance, so aim to stay hydrated throughout the day by drinking water regularly.
5. Increasing Daily Movement
Incorporating more movement into your daily routine can help maintain muscle mass and improve overall fitness. Consider activities like walking, swimming, gardening, or yoga to stay active and preserve muscle strength.
6. Consulting a Healthcare Professional
Before starting any new exercise or diet plan, it’s recommended to consult with a healthcare professional or a fitness expert, especially for individuals over 60. They can provide personalized recommendations based on your health status and fitness goals.
