Are you a middle-aged or senior person dealing with weaker muscles? This is a normal part of aging. Fun Fact: Muscles start weakening/shrinking around 40 years old. This is due to various factors like the body producing less collagen protein. The good news is you can fight the aging process through exercise for aging muscles. This includes various traditional exercises done during gym workouts and other physical activities. It basically boils down to the old saying “If you don’t use it, you lose it.” It’s critical to take various anti-aging steps like hiking or bicycling that can help prevent muscle breakdown.
In recent years scientists have been trying to find the Fountain of Youth. There are different theories but it seems to boil down to taking steps to preserve human cells. Stem cell therapy can be expensive so there are natural ways for getting the same results. For example, a balanced diet, regular exercise, and enough sleep can help to protect the cells you already have. This is critical because as we age, various factors can cause muscle breakdown. They include the muscles not getting the nutrients they need. Another issue is simply not using them enough whether it’s from dumbbell curls or stair climbing.
What Causes Age-related Muscle Breakdown?
Several factors can cause muscle tissue to break down. They include bad diet, health conditions, or lack of physical activity. Another common factor is the age-related muscle breakdown. A study in the early 2010s by Columbia University Medical Center claimed it discovered what causes age-related drops in muscle strength.
It’s common knowledge that people’s muscles weaken over time due to age. The fancy term for this situation is known as “sarcopenia.” This process starts around 40 years old and speeds up after 75 years old. It often causes disability among seniors.
There are no prescription medicines available to treat this common condition. However, exercise might help to slow down aging’s effects. On cellular level muscle breakdown starts happening when calcium breaks of proteins found in muscle cells. After this leak happens it triggers other events. The main result is muscles are unable to contract.
This could be a game-changing theory. The reason is it’s the same process that involves muscle breakdown. The process that involves aging bodies and muscle breakdown causes an increase in “free radical” molecules. These molecules attack healthy cells and also result in other signs of aging like under-eye dark circles or fine lines in the skin.
The researchers also studied different ways to deal with age-related muscle breakdown. They include growth hormones, testosterone, and an insulin-like substance. Another effective method is to exercise. Building muscle mass seems to help fight the effects of aging on muscles.
More research is needed about possible prescription drugs to slow down age-related muscle breakdown. However, there’s no question that basic methods like a healthy diet and regular exercise can help to slow down the aging process. In fact, this approach can improve other things affected by aging including skin health and brain function For example, you could consume more protein and calcium, and do cardio/weight-resistance exercises.
What’s the Best Exercise for Aging Muscles?
It’s tough to claim one single exercise is the best one to deal with muscle breakdown for 40+-year-olds. The key is to do a variety of exercises that will work the body’s different muscles: Fun Fact: Swimming requires exercisers to use all major muscle groups.
Here are some of the top exercises to prevent muscle breakdown:
1. Non-Contact Sports
One of the main benefits of sports is they’re fun to play so it’s easy to forget that you’re exercising. As we age it’s tougher to play full-contacts sports. you still have lots of options that will give you a good workout. They include racquetball, tennis, and golf.
2. Bodyweight Exercises
These exercises like planks, push-ups, and pull-ups provide various benefits. One of the main ones is that they require little or no equipment. This is a plus when you don’t feel like renewing gym memberships or investing in a home gym.
Another big plus is these exercises are outstanding for bone density. Here are some options:
There are other options that are easy to include in your day-to-day activities. they include walking, stair-climbing, and dancing. You can do these activities when you’re just going to different places during the day.
3. Weight Training
This is a good option because it builds lean muscle mass. This can help to fight the effects of aging on muscles. As we get older it will affect issues like our One Rep Max (1RP) and sets. That’s OK! The key is to hit the gym and do a wide range of exercises to work the upper and lower body.
4. Interval Exercises
This includes high-intensity interval training (HIIT). It includes periods of high-intensity exercises. During rests between sets, you’re required to keep moving like walking instead of stopping completely. in terms of efficiency, HIIT is easily one of the best options. You get in a good workout in a shorter timeframe.
Top Anti-aging Foods
This superfood has one of the highest levels of antioxidants among popular fruits/vegetables. You get lots of antioxidants including Vitamin C. The antioxidants can help to protect your skin from air pollution, UV rays, and high stress. It can also help with issues like collagen loss.
There are many ways to enjoy strawberries. Try it with some heavy cream or add it to a smoothie or punch. You can also add it to other fruits to make a healthy fruit salad that needs no sugar.
This is another superfood that’s loaded with antioxidants to help fight the effects of aging on skin, muscles, and brain. You also get other nutrients like Vitamins A/C/K, magnesium, and iron. Vitamin C can help boost collagen and Vitamin K can lower cell inflammation. You can use spinach for smoothies, salads, and even pizza.
This tropical fruit is loaded with vitamins, minerals, and antioxidants that make it a go-to anti-aging food. It might provide benefits like stretchy skin and fewer fine lines/wrinkles. The fruit is loaded with nutrients like:
- Vitamins A/Bs/K/E
One of the key nutrients is different antioxidants. They can help to fight free radicals and slow down the signs of aging. There are many ways to consume papaya including breakfast or snack food, or even as a night mask.
This superfood is anti-aging and anti-inflammatory. It’s loaded with Vitamins C/K, calcium, folate, fiber, and antioxidants. These nutrients can provide benefits like Vitamin C for collagen production and stretchy skin.
5. Bell Pepper
Whether it’s red, green, or yellow they’re all an excellent choice. The fruits are loaded with different nutrients like Vitamin C and antioxidants. There are several ways you can enjoy peppers including in salads, stir-fry, or hummus dip besides exercise for aging muscles.