As we grow older muscle loss is inevitable and instead of just quitting and accepting the muscle loss do something.Once you hit your 30s its time to start doing 5 simple things that you can do at home :
1. Eat protein.
As the body ages it require more protein to maintain their muscle mass.
For over 64 people need 1.2 g to 1.5 g for every kg of body weight.
2. Aerobic exercise.
According to Harvard Medical School after the age of 30, people begin to lose muscle much more quickly so regular aerobic exercise is important.
All you need to do is to find a style you enjoy and start working out at least three days a week.
3. Resistance training.
Berkeley Wellness also recommends a resistance training so you can try lifting soup cans or partially filled milk bottles at home.
For your legs you can bungee cords .
4. Vitamin D.
Vitamin D consumption is critical for muscle retention.
You can take supplements but they are dangerous as beneficial so go natural.
Eat more :wild salmon, beef liver, egg yolks, canned fish, or shiitake mushrooms. And stay at sun at least 15 minutes a day.
Also read : Signs Of A Vitamin D Deficiency
According to Mayo Clinic having enough magnesium in your diet is also critical for maintaining good muscle mass.
Eat more: nuts, spinach, milk, bananas and dark chocolate.
Also read : Vitamin Deficiencies and How To Treat It .
Follow this 5 simple tips and keep your body young,fit ad beautiful.
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