Daily Habits to Gain Muscle After 60

Aging doesn't just mean annoying gray hairs & sly wrinkles stunning you in the mirror. 

Sarcopenia—loss of lean muscle mass—is one of many changes your body goes through. 

Maintaining muscular mass as you age is key. Your independence and well-being depend on it! 

We'll show you how to develop muscle mass after 60 with expert advice. Harvard Health Publishing says you lose 3% to 5% of muscle mass per decade after 30. 

Sarcopenia can impair mobility if you don't exercise. It can weaken you, increasing your risk of falls, fractures, & other injuries. 

Clearly, now is the time to revamp your everyday routine. Maggie Priore, a Fyt personal trainer, talks us through the top daily practices to restore muscle mass after 60. 

Listen & write! Honestly: Strength exercise is best for muscular growth & maintenance. 

Priore calls it "the most important habit to grow muscular mass at any age." Progressive overload—slowly increasing time, reps, or weights—helps grow muscle mass. 

"Other benefits include having more energy throughout the day, added prevention of arthritis & other maladies we are more at risk for as we get older, improved posture, & better flexibility,". 

For beginners, strength train two to three times a week for 30 to 45 minutes. Let's create goals now that we've established strength training's importance. 

Start every exercise program with small goals. Important information? Be patient—a it's process! Priore says, "Expecting to acquire a lot of muscle in two weeks will depress you. 

Muscle regains slowly." She proposes listing one-month, three-month, & six-month goals. Note your successes & weaknesses after each period. 

Adjust your goals whenever you reassess. Stretching prevents soreness & injury. Every workout requires a good warm-up and cool-down. 

Priore adds, "On days when you aren't strength training, spending a little time stretching will help improve posture, eliminate back pain, & enhance flexibility." 

We adore strength training, but don't neglect low-impact cardio. Walking, elliptical, swimming, & hiking are great low-impact cardio activities. How? 

Priore claims this workout can burn fat & tone the physique. Start low-impact cardio immediately. Protein increases health. Priore says, "It promotes weight loss & muscular regrowth. 

A muscle-building diet should include 0.5 to 0.8 grams of protein per pound of body weight." Sleep is equally as vital as nutrition & exercise. 

""A good night's sleep provides your muscles time to recover from workouts & other activity," Priore says. 

Sleeping helps restore muscles & boosts vitality for your next workout."

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