As we age, maintaining our muscle mass becomes increasingly crucial to our overall health. Therefore, if you are looking for exercises to regain muscle mass in older people, you are in the right place!
What is muscle mass?
Muscle mass refers to the total volume of skeletal muscle that we have in our body. These muscles are responsible for many of our daily functions, from walking and lifting objects to maintaining good posture.
Why do older people lose muscle mass?
With age, it is natural for a decrease in muscle mass to occur. This phenomenon is called sarcopenia. There are multiple reasons behind this, among which the following stand out:
- Hormonal changes: With age, the body reduces the production of certain hormones such as testosterone, insulin-like growth factor 1 (IGF-1) and growth hormone, all of which play an important role in the maintenance and growth of muscle mass.
- Reduced physical activity: As people age, they tend to become less physically active, which can lead to a decrease in muscle mass. It’s a classic case of “use it or lose it.”
- Decreased protein synthesis: As we age, the body’s ability to produce protein decreases, leading to a reduction in the regeneration and growth of muscle fibers.
- Lower nutritional intake: Sometimes, older people may have diets that are insufficient in protein and essential nutrients, making muscle maintenance and growth difficult.
- Changes in motor nerve units: With age, some motor neurons that are connected to muscle fibers die and are not replaced. This leads to fewer activated muscle fibers and, consequently, a decrease in muscle mass.
- Chronic diseases: Some chronic diseases such as diabetes and heart disease can affect muscle health and contribute to sarcopenia.
- Medicines: Some medications have side effects that can contribute to muscle loss.
Despite these factors, it is important to note that there are measures that older people can take to counteract the loss of muscle mass. Next, we will see them.
How can older people recover muscle mass?
The good news is that it is possible to regain muscle mass in older people and with certain lifestyle changes.
Perform physical activity
Physical activity is vital. Resistance exercises, such as lifting weights, can be particularly effective.
You don’t need to start with very heavy weights; The important thing is consistency and gradual increase.
Consume proteins
Proteins are the building blocks of muscles. Consuming a diet rich in protein, complemented with other essential nutrients, can help recover muscle mass in older people.
Avoid a sedentary lifestyle
Sitting for prolonged periods can accelerate muscle loss. If you are a person who spends a lot of time sitting, try to incorporate active breaks, such as stretching or walking a bit.
Get enough sleep
Sleep is when our body recovers and repairs. Ensuring you get quality sleep is essential to maintaining and regaining muscle mass.
How long does it take to recover muscle mass?
The speed with which a person can regain muscle mass depends on several factors:
- Previous training history: If you have ever been physically active and had more developed muscles in the past, it is easier and faster to regain that muscle mass thanks to the phenomenon called “muscle memory.” Muscle cells have an extra nucleus that is not lost, making it easier to rebuild muscle tissue.
- Age: Young people tend to regain and build muscle mass faster than older people due to higher levels of anabolic hormones, such as testosterone.
- Nutrition: A proper diet is essential. Eating enough protein and calories will support the muscle recovery and growth process. If you don’t eat properly, the process can be slower.
- Rest and sleep: Muscle recovery and growth occur mainly during sleep. good rest is essential to recover and grow muscles.
- Type and intensity of training: Structured training, which focuses on compound exercises and with adequate intensity, will promote the recovery of muscle mass more quickly.
- Previous injuries: If you have lost muscle mass due to an injury, the speed of recovery will also depend on the severity of the injury and whether you are receiving adequate rehabilitation.
Exercises to recover muscle mass in older people
Squats
Squats are excellent for working the muscles of the legs and glutes. You can start without weight and, over time, add resistance to increase the intensity.
Rowing Exercises
They are good for the muscles of the back and shoulders. If you have access to a gym, there are specific machines for this. If not, you can use resistance bands at home.
Deadlift lift
Although it may sound intimidating, this exercise is great for working multiple muscles at once. If you are a beginner, start light and seek guidance from an expert.
Push-ups
This classic exercise works the chest, shoulders and triceps. If traditional push-ups are too difficult at first, you can try doing them leaning on a wall or using your knees for support.
Walk
Believe it or not, walking is an excellent exercise to learn how to regain muscle mass in older people.
It not only improves cardiovascular health, but also strengthens leg muscles.
As you see, recovering muscle mass in older people is completely possible with an appropriate combination of diet and exercise.
If you are an elderly person or care for one, keep these tips in mind and, if possible, seek the support of health and fitness professionals to adapt a plan to your specific needs. It’s never too late to be fit and healthy!
