How to Age Gracefully: 3 Tips to Build Strength and Muscles

​As we move through life, we start to notice new lines on our faces or start to feel a little unsteady in our joints. Plus, we notice we don’t have the same physical power we used to have. All these are natural aspects of reaching a certain age threshold. 

However, you don’t have to live your golden years feeling like a wreck at drift. You can still enjoy life to its fullest and make full use of your body’s amazing capabilities. This is possible by doing the appropriate work to build muscle mass as you add springs to your name. 

While skeletal muscle gradually loses the ability to make protein (which helps them grow) there are still methods and exercises to keep you fit well after your 50s. This is important because muscles protect you from injury, keep the bones healthy, and improve flexibility (among other benefits).

​Nutrition Plays an Important Role

​The diet is a crucial part of your health and exercise routine, so make sure to adjust it accordingly. Start by addressing any nutritional deficiencies since older bodies can’t absorb and process vitamins as nutrients as they used to.

For instance, medical specialists recommend supplements of calcium, vitamin B12, and vitamin D. On the other hand, it’s equally important to eat high-quality, healthy foods and avoid fast food, sugary drinks, and foods with high-fat content. 

You should also find some supplements to build muscle that work for your dietary needs. However, before you decide on such a product, make sure to check with your doctor.

Practice Endurance Exercise

​Aerobics, yoga, power walking, and other exercises that require endurance are not often associated with muscle growth. However, just because you don’t bulk up from them, it doesn’t mean there are no benefits for the muscles. 

Endurance exercise trains slow-twitch muscle fibers by strengthening them. This means that you will be able to keep your mobility and flexibility as you grow older. So if you want to go biking with the nephews, you don’t have to worry about achy knees or strained calves. 

However, to keep your mobility and strength, you need consistency in your training. Therefore, focus on doing cardio and endurance exercises at least twice a week.

Weight Training

​If you thought you’re done lifting weights, it’s time to reassess your idea of living a healthy life after 50. Weight training is a resistance exercise that helps reverse the loss of muscle mass as you get older. Plus, it’s beneficial for both men and women (both genders have to deal with the loss of muscle mass because of a decrease in estrogen and testosterone production)

However, in order to see results (especially after a certain age) you have to be consistent with your training. Build an exercise routine where you do weight training around 3 times a week.

Make it Your Own

​Each individual has a unique chemical build and body structure, so it’s important to adapt everything you do to your capabilities and style. Plus, not everyone ages the same. So, talk to your doctor and find a fitness trainer experienced in working with older gym-goers and listen to their advice. 

In doing so, you increase the chance of a healthy and beautiful third stage of life. Plus, you may want to enjoy retirement in an exotic location, and it would be a shame to not be able to go for a run on the beach or go for a hike when surrounded by beautiful scenery. 

A healthy body is a perfect vehicle for a healthy mind, so make sure to keep yours in as good shape as possible!