Aging is inevitable, but losing muscle and mobility doesn’t have to be. For many women, maintaining strength, independence, energy, and mobility are top priorities as they get older. According to a recent survey, 58% of women in the United States are actively focused on staying healthy as they age.

Understanding Muscle Loss

However, 73% of respondents weren’t aware of sarcopenia, or age-related muscle loss. Age-related muscle loss often begins between ages 30-35, with women losing 3-8% of their muscle mass per decade and increasing to 5-10% loss per decade after age 60.

Hormonal changes, decreased activity levels, stress, poor sleep, and inadequate nutrition can all contribute to the decline in muscle, which can also negatively impact balance, bone health, metabolism, posture, and everyday mobility.

Prioritizing Strength Training

Prioritize strength training to preserve and build muscle as you age. Aiming for at least two strength-focused workouts a week that target major muscle groups can help maintain muscle health. This can include lifting weights, using resistance bands, practicing weight-bearing yoga, or doing bodyweight exercises like squats and pushups.

Fuel your muscles with proper nutrition, including high-quality protein throughout the day, such as eggs, Greek yogurt, fish, lean meats, beans, lentils, nuts, and seeds. Additionally, consider supplements that support healthy aging and energy production, such as CoQ10.

Practicing Healthy Habits

Muscle health is influenced by more than workouts. Sleep, stress management, and daily movement all play important roles. Adopting simple habits, including prioritizing quality sleep, stretching regularly, staying properly hydrated, reducing sedentary time throughout the day, and practicing stress-management techniques, can help aid in healthy aging, including maintaining muscle.

Original reporting: KTBS 3 (Shreveport) — read the source article.