6 exercises to prevent muscle loss that are easy to do every day

ANAs you get older, you may find that certain physical activities that used to be second nature seem significantly more difficult than they once were. According to a new study from Harvard Health, sarcopenia (age-related muscle loss) “can occur at about 35 and occurs at a rate of 1 to 2 percent per year for the typical person. After age 60, it can accelerate to 3 percent per year. loss may be mild, moderate, or severe, or muscles may remain within the normal range.” Fortunately, there are a variety of easy-to-do strength-training exercises that you can incorporate into your daily routine that can help prevent muscle loss.

How does muscle loss occur?

“Losing muscle mass” generally refers to muscle atrophy, or the decrease in size and/or number of muscle fibers that occurs when a person has reduced activity or exercise. This could be in the case of immobility — due to an injury or in the hospital setting — or compared to a person’s baseline,” Roger Luo, MD, assistant professor of spine and musculoskeletal medicine at Rutgers New Jersey Medical School, said. previously to Well+Good.Personal trainer, Sarah Bowmar, MBA, CPT, adds that not enough protein and amino acids in a person’s diet can also be a culprit.Staying active and eating a balanced diet are two good ways to keep your muscles healthy and keep them working at their best.

How do you prevent premature muscle loss?

To prevent premature muscle loss, Bowmar recommends lifting weights at least 3 times a week, making sure you’re working different muscle groups every day and not all of them at once, and at least one gram of protein for every pound of lean body mass you have. That said, according to Onyx personal trainer, Cameron Countryman, any kind of exercise and resistance or strength training is a great way to prevent muscle loss. “When we put stress on our muscle fibers, they tear. Our bodies then use the enzymes and nutrients from our food to rebuild those muscle fibers (resynthesis of proteins) and help our muscles grow,” he explains. So stepping in while walking or running and doing bodyweight exercises are also easy ways to stay active if you don’t have time to hit the gym. Daily functional movements help build muscle that you use in your active daily life. “Training back muscles, for example, will help with your posture [and the] muscles that lose strength when we sit at our desks or commute to work,” adds Kristie Alicea, CPT, founder of ABC Fit Collective.

Easy daily exercises to prevent muscle loss

1. Imprint

Pushups are great for building muscle in our pectoral (chest) and shoulder muscles, including the traps and deltoids. They can also help keep your joints lubricated and healthy.

2. Dips

Dips are triceps-focused moves. Training these muscles is very important because our triceps make up two-thirds of the muscle mass in our arms, explains Countryman.

3. Squats

Squats help build muscle in our glutes, calves and hamstrings. According to Countryman, “our entire back chain is challenged in a squat and” [they] will help with our posture and to keep our spine strong and aligned.”

4. Lunges

Lunges are a great lower body move that targets our quads and glutes. They also add the challenge of stability and can train our core along with the lower body muscles, which can help with balance and posture.

5. Shelf

The good old plank is an always helpful core stabilizing exercise that “will build the abs while helping align and tone our back, core, and glutes,” explains Countryman.

6. Good morning

“Good morning” is a stretch and resistance move in one. Start with your legs hip-width apart and a slight bend in the knees, then hinge at the hips with a engaged core to 90 degrees before pushing back up to stand. This can be done alone or with a dumbbell. “Good morning” can build and lengthen our hamstrings, one of the largest muscles in our body.

Why is it important to prevent muscle loss?

If you’re wondering why strength training is So essential, it really comes down to how well your body functions and how it feels while it works. “On average, adults who don’t regularly do strength training can expect to lose 4 to 6 pounds of muscle mass per decade,” explains the Harvard study. This means that your daily routines may be harder to get through, normal tasks may take longer, and you’re likely to experience increased pain and persistent aches and pains. It may also “impede your ability to cope with and recover from an illness or injury,” the study adds. So to avoid falls, injury and other health-related issues like osteoporosis and mobility issues, it’s vital to start preparing your muscles early.

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