Have you fallen off the fitness bandwagon? Maybe you’re healing from an injury or starting a new job. Or perhaps you’ve simply lost motivation and interest in your fitness routine. It happens to the best of us, but don’t wait to do something about it. Your muscle mass may be at stake.
As you age, muscle mass naturally declines. Doing everyday things like lifting groceries and climbing stairs may be difficult. This can hinder your quality of life! The risk is even higher if you’ve always lived a sedentary lifestyle.
Unfortunately, today’s technology makes it far too easy, with smartphones and computers at every corner. But you have the power to make a change. Start with learning the science behind inactivity and muscle mass, and what you can do about it.
Muscle Mass And Inactivity
In a 2015 study in the Journal of Rehabilitation of Medicine, researchers examined the effects of inactivity on leg muscles. The experiment involved 17 young men (around 23 years) and 15 older men (around 68 years). Compared to the older men, the young ones already have 1 kg more muscle mass in each leg.
For 2 weeks, each man had 1 leg immobilized. Both groups saw a decline in muscle mass, but it affected the younger men harder. They lost an average of 485 grams! However, the older men only lost an average of 105 grams. The discrepancy seems strange, but the science is simple. The more muscle mass you have, the more muscle mass you have to lose. So, immobilization will have a bigger impact on fit people.
Nevertheless, the loss of muscle mass is a bigger deal for older folks. It makes a bigger impact on overall health and independence, especially as time goes on.1
How To Regain Muscle Mass
It’s never too late to improve muscle mass. But don’t just dive right in! Start slow and give yourself time to get stronger.
1. Use Resistance Bands
Take it easy and workout with resistance bands if you are new to exercise. This is a cheap, beginner-friendly method for growing muscle. Resistance bands are also versatile. While lying on the floor, wrap one around your thighs and pulse your legs outward. You can also stand on top of it and pull upward with your hands. At a desk, hold a resistance band straight out in front of you and pull outward.
2. Lift Weights
Strength training is the number one way to build muscle mass. Even older individuals will see an improvement, according to a 2004 study in the Journal of Energy. It also benefits your walking capacity and movement. Use lightweight dumbbells, medicine balls, or even soup cans. Train different muscle groups each day. If you’re fuzzy about proper form and other technical moves, consider attending a workout class.2
3. Try Bodyweight Training
You don’t need equipment to build muscle. Your own bodyweight is enough to workout, but as always, be sure to warm up properly. Lunges, squats, and leg raises are perfect examples. When doing certain exercises on the floor, lay on a mat for support and comfort.
4. Do Cardio
Cardio is an awesome way to increase muscle mass. In fact, the study in the Journal of Rehabilitation Medicine assigned certain individuals bicycle training for 6 weeks after 2 weeks of immobilization. This not only improved muscle mass but also their aerobic work capacity. If biking isn’t your thing, go for brisk walks. It’s an excellent choice for beginners.
5. Eat Enough Protein
Proper muscle growth depends on proper recovery. After working out, take enough protein to help the muscle cells repair. All types of exercise damage your muscles, so adequate protein is vital. Lean sources of protein include skinless turkey, chickpeas, and almonds. Have a protein shake once in a while for an extra boost.3
Don’t forget about carbs like whole wheat bread and quinoa. By combining protein and carbs, muscle damage will drop by 27%.4
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