This week is my BIRTHDAY! Let’s talk healthy & happy aging!
Over the past couple of years, I’ve become obsessed with my muscle health. And here’s why…
As we age, muscle mass slowly and naturally declines (eeeek). In fact, research suggests that we lose about 3-8% of our muscle mass every decade after the age of 30… UNLESS WE TAKE ACTION.
I am all about TAKING ACTION to keep my muscles healthy so I can enjoy aging & continue to live a high-energy life.🦄
MUSCLE BENEFITS ARE BEYOND JUST BEING STRONG.
MORE MUSCLE =
– healthier metabolism
– stronger immune system
– improved mood
– longer life
7 things you can do for healthy muscles!
✅ 1. BUILD MUSCLE
Whether you use weights, bands, or your own body weight, it’s important to do exercises that build muscle. The American College of Sports Medicine recommends doing muscle-strengthening exercises at least 2 days per week.
✅ 2. PRACTICE REAL-LIFE POWER TRAINING
Research suggests paying attention to POWER is also critical to support muscles and healthy aging. Power is strength + SPEED. And one way to improve your power is to do your everyday tasks faster such as: Take the stairs faster, get in & out of your chair faster, pick up heavy grocery bags faster, and walk faster. Bonus: Research suggests the faster you walk, the younger your cells behave and the longer you are likely to live!
✅ 3. FEED MUSCLE WITH PROTEIN FOODS
Eating enough protein is critical to maintaining healthy muscle. Read all about protein needs and specific foods and ideas HERE.
✅ 4. EAT COLORFUL PRODUCE
All produce has vitamins, minerals, antioxidants, and other beneficial compounds to support the health of all of our body cells. Aim for 3 cups of vegetables + 2 cups of fruit each day. Bonus: Recent research suggests specifically leafy greens may help keep muscles strong and healthy so make sure to add them to your daily produce mix!
✅ 5. SLEEP
Research suggests that even just one night of inadequate sleep can negatively impact muscles and make it more difficult for muscle growth and repair. Prioritizing 7-9 hours of sleep each night makes muscles happy!
✅ 6. STRETCH
Let’s use analogies to a rubber band here! Just like a rubber band that’s not stretched regularly is tight and hard to use, our muscles need regular stretching to stay loose and perform their best. Additionally, just as a rubber band in the freezer loses its elasticity and snaps, muscles can get injured if stretched when not warmed up with light exercise first.
✅ 7. HYDRATE
Staying well-hydrated is a key habit for healthy muscles, younger cells, and longevity. Read more HERE.
