When it comes time for you to enter old age, prevent muscle shrinkage with the following tips to stay active in old age.
Of course, you still want to have strong and healthy muscles when you are old. However, you need to know that there can be changes in the muscles of the elderly so that muscle movement will become weaker. This can cause your muscles to shrink.
How do you prevent muscle shrinkage when you are elderly?
As we get older, muscle mass may shrink. This condition is called sarcopenia when muscle mass decreases by about 0.5 to 2 percent per year. This is natural and causes a person to have difficulty moving in old age.
The bones that often fracture are the pelvis, leg bones, arm bones, or wrists. You need to do a few things to prevent muscle shrinkage. Here's how to prevent muscle shrinkage as you age:
1. Exercise Routine
To prevent muscle shrinkage when you are older, you need to exercise regularly every 2 to 3 times a week. Regular exercise will help keep your muscles active.
You can easily add more exercises to prevent muscle shrinkage.
2. Train Muscles to Strength
Exercises to prevent muscle shrinkage are not only concerned with strength but also the need for strength.
One way to make your muscles more powerful is to do daily activities, for example, climbing stairs faster. This exercise can also be effective in preventing muscle shrinkage.
3. Do Aerobic Activities
Exercise is indeed an effort to prevent muscle shrinkage and keep your muscle mass stable. Therefore, look for the right type of exercise. For example, aerobics, which not only maintains healthy muscles but also organs in the body such as the heart and lungs.
Aerobic exercise can include general body movements such as walking. Do it for 30 minutes every day of the week to get maximum results. Apart from walking, aerobic exercise can also be done by swimming, cycling, and fishing.
Even though it sounds easy, the things above are often overlooked. In fact, it is very important to be able to apply these aspects, so that muscle health is maintained until old age. Cenforce 150 and Fildena 150 to improve intimate life.
4. Don't Forget to Strength Training
In addition to aerobics, you can do strength training to prevent muscle shrinkage. This activity can be done by lifting the mineral water bottle slowly.
Move your hands without weights for a few minutes, then continue adding weights so that your joints are regular and not startled.
5. Balance Exercises Are Also Important
Balance exercises can improve stability and avoid the risk of a fall in the elderly, in addition to preventing muscle shrinkage.
This exercise can be done by standing on one leg and stretching the muscles of the arms and legs, such as when warming up before exercising.
6. Pay attention to protein intake
Nutritional intake is vital to prevent muscle shrinkage. Eat foods with balanced nutrition regularly, namely three times a day, with a snack time 1-2 times a day.
Make sure your daily diet contains carbohydrates, protein, and fiber. The recommended composition is 40% carbohydrates, 40% protein, and 20% fat.
The body requires 2.2 grams of protein/kg body weight. Food sources high in protein include fish, milk, red meat, eggs, and nuts. In addition, there are two types of protein, namely whey protein and casein protein.
Whey protein can be absorbed by the body quickly, so it is good to eat after exercise. Meanwhile, casein protein is absorbed longer by the body, which makes it good for consumption when the body is not doing strenuous activity.
7. Enough Sleep
Sleep or rest is very necessary, especially after exercising or strenuous activity. Muscles need rest to regenerate and grow optimally. To grow optimally, your body needs growth hormones. This can be produced with adequate sleep.
So, preventing muscle shrinkage can be done by exercising regularly. Balance with adequate rest and consult a doctor if you experience muscle pain and other related conditions.
Improve your mood with exercise
There are many ways you can do to improve your mood, one of which is by exercising. Reporting from Real Simple, here are some types of exercise proven to be effective in improving mood.
The results showed that the participants' level of anxiety decreased significantly. This is because yoga can help regulate the rhythm of breathing, as well as increase levels of GABA – an amino acid and neurotransmitter that can help reduce anxiety. Vilitra and Fildena Super Active can help improve ED.
Researchers also found that study participants who took part in the study were less likely to experience sleep disturbances. Improved sleep may be linked to increased body awareness.
3. Ride a bicycle
Researchers at the University of Georgia in Athens found that cycling for 30 minutes can increase energy in the body. Researchers believe that it also contributes to a more positive mood because cycling has been shown to activate the neural circuits of the brain that make a person feel excited.
4. Lift the weights
Lifting weights is great for toning your body muscles. One thing you should know, this type of exercise is also able to strengthen a healthy mind and keep yourself from a messy mood.