Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.
Seniors who work at it, however, can still make strength gains. “Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.
Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.
Numerous experts recommend resistance and weight training as the best ways to rebuild muscle. And in addition to building muscle mass, this type of exercise increases bone mass, which is another key to remaining mobile as you age.
So in addition to cardiovascular activities, seniors should consider weight training. The American College Of Sports Medicine recommends weight training for all people over age 50 and tells us even those into their 90s can benefit.
While walking builds some muscle, it isn't the big, bulky muscle mass that comes from spending a lot of time in the gym. Rather, walking creates a leaner muscle tone throughout one's body, particularly in lower muscle groups. Muscles grow after being stressed enough to break down in the first place.
Muscles are composed of different fibers, and these fibers can degenerate with age. The elderly are prone to a sedentary lifestyle with fewer high-intensity forms of exercise. So, introducing exercises into your daily routine can help you to maintain muscle form.
While there is no way to fully “stop the clock,” it's possible for many older adults to increase muscle strength with exercise, which can help maintain mobility and independence into later life.
Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder. If you don't have a set of weights, you can use your body weight with resistance exercises like push-ups and squats.
Recommendations for how much protein is enough for older people vary, but current studies suggest that most people over age 65 should take in about 1 g to 1.2 g of protein/kg of body weight per day to both gain and maintain muscle mass and function.
Lean Beef. For decades, beef has remained at the top of the list of best muscle-building foods—and for good reason! Beef contains a muscle-building combination of protein like essential amino acids, B-vitamins, and creatine.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.
Strawberries. Strawberries are in the highest tier of fruits for building muscle because they're so dense in iron and vitamin C.
Bananas are a healthy addition to any diet, even one focused on building muscle. In addition to providing energy for the body, the nutrients in bananas have the effect of increasing muscle mass.
Avocados help build muscle…
What's more, it's rich in folic acid (aka vitamin B9), which plays an important role in absorbing protein. What better way to stimulate muscle growth! And that's not all. Folic acid helps regulate certain hormones, including the growth hormone, which also promotes muscle development.
Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.
It's vitally important for those 65 and older to consume adequate protein. Whey protein is most often recommended because it provides a variety of benefits and is easily incorporated into the diet.