6 exercises to prevent muscle loss, which are easy to do daily

ONEAs you get older, you may find that certain physical activities, which used to be of a different nature, seem significantly more difficult than they once were. According to a new study from Harvard Health, sarcopenia (age-related muscle loss) can “begin around age 35 and occur at a rate of 1 to 2 percent per year for the typical person. After age 60, it can accelerate to 3 percent per year. The loss may be mild, moderate or severe – or the muscles may remain in the normal range. ” Fortunately, there are a variety of easy strength training exercises that you can incorporate into your daily routine that can help prevent muscle loss.

How does muscle loss occur?

“Losing muscle mass” generally refers to muscle atrophy or the decrease in the size and / or number of muscle fibers that occurs when a person has reduced activity or exercise. This may be in the case of immobility – due to injury or in the hospital environment – or compared to a person’s baseline, “Roger Luo, MD, assistant professor of spinal and musculoskeletal medicine at Rutgers New Jersey Medical School, previously told Well + Good. Personal trainer, Sarah Bowmar, MBA, CPT, adds that not having enough protein and amino acids in one’s diet can also be a culprit. Staying active and maintaining a well-balanced diet are two surefire ways to keep your muscles healthy and work their best.

How can you prevent muscle loss early?

To prevent muscle loss early, Bowmar recommends weightlifting at least 3 times a week, and make sure to work on different muscle groups every day and not all at once, and to consume at least one gram of protein for every pound of lean body mass you have. That said, according to Onyx personal trainer Cameron Countryman, any type of movement and resistance or strength training is a great way to prevent muscle loss. “When we cause strain on our muscle fibers, they are torn. Our bodies then use the enzymes and nutrients from our food to rebuild these muscle fibers (protein synthesis) and help our muscles grow in size,” he explains. So getting in your steps while walking or running and doing bodyweight exercises are also easy ways to stay active when you do not have time to get in the gym. Daily functional movements help build muscle that you use in your active daily life. “For example, training your back muscles will help with your posture [and the] muscles that lose their strength when we sit at our desk or commute to work, “adds Kristie Alicea, CPT, founder of ABC Fit Collective.

Easy daily exercises to prevent muscle loss

1. Push-ups

Push-ups are great for building muscle in our chest (chest) and shoulder muscles, including traps and deltoids. They can also help keep your joints lubricated and healthy.

2. Deep

Dips are triceps focused movements. Working with these muscles is very important because our tricep makes up two-thirds of the muscle mass in our arms, Countryman explains.

Squats

Squats help build muscle in our glutes, calves and buttocks. According to Countryman, “our entire back chain is challenged in a squat and [they] will help our posture and keep our spine strong and aligned. ”

4. Lunges

Lunges are an amazing lower body movement that focuses on our quads and glutes. They also add to the challenge of stability and can train our core along with the muscles of the lower body, which can help with balance and posture.

5. Plank

The good old plank is an always helpful core stabilizing exercise that will “build the abdominal muscles while helping to adjust and strengthen our back, core and glutes,” Countryman explains.

6. Good morning

“Good morning” is a stretching and resistance movement in one. Start with your legs hip-width apart and slightly bend at the knees, then hang at the hips with a 90-degree engagement core before pushing back to standing. This can be done alone or with a barbell. “Good morning” can build and lengthen our buttocks, which is one of the largest muscles in our body.

Why is it important to prevent muscle loss?

If you are wondering why strength training is so Crucially, it really comes down to how well your body functions and how it feels while it works. “On average, adults who do not do regular strength training can expect to lose 4 to 6 pounds of muscle per decade,” the Harvard study explains. This means that your daily routines may feel harder to get through, regular tasks may take longer, and you will likely end up suffering from more soreness and constant pain. It can also “inhibit your ability to cope and recover from an illness or injury,” the study adds. So to prevent falls, injuries and other health related issues like osteoporosis and mobility struggles, it is important to start preparing your muscles early.

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