5 Healthy Habits to Maintain Muscle Mass after 50

Are you 50 or beyond and stressing about losing your muscle mass? Well, don’t worry, as there're plenty of healthy habits you can follow to look forward to a strong and healthy body.

Building muscle mass after 50 is important for so many reasons. Not only is it beneficial for a great-looking body, but it’s also essential for living a healthy and happy life. As you age, maintaining muscle mass becomes quite difficult, which can lead to metabolic disorders, mobility issues, chronic pain, etc. So it's important to start following certain healthy habits as early as possible and limit muscle loss.

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Healthy habits to maintain muscle mass after 50

Contrary to what many people might believe, it's never too late to prioritize your health and fitness. It's always a great idea to start working on your inner and outer self, no matter your age. On that note, here are five healthy habits to add to your everyday routine to maintain muscle mass as you age:

1) Include protein in your everyday diet

Eat lots of protein to preserve muscle loss. (Photo via Pexels/Malidate Van)

One of the best healthy habits to preserve your muscles is to eat lots of protein. Ensuring that you consume the recommended amount of protein each day will not only help maintain your muscle as you age but also help give you the energy to undertake activities throughout the day.

Protein is responsible for the growth of tissues, so high protein intake is important for keeping the muscles healthy and strong. Some protein-rich foods to add to your diet include chicken, eggs, fish, yogurt, red meat, turkey, beans, etc.

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2) Add strength training to your routine

Incorporating strength training into your routine is also one of the most effective healthy habits to follow to maintain muscle mass. Older adults should aim for at least two 30 to 45-minute strength training sessions per week.

Studies suggest that strength training the major muscles at least twice a week can help improve muscular fitness in older adults. However, it's important to first consult a doctor and determine whether it's safe for your health condition or not.

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3) Always check vitamin D level

Another one of the best healthy habits to maintain muscle mass as you age is to check the vitamin D level in the body. Vitamin D helps improve muscle protein and is responsible for building muscle strength.

The best source of vitamin D is sun exposure, but you can also opt for vitamin D supplements and get the recommended amount. Before you start any supplements, though, talk to your doctor, and learn about the dosage guidelines.

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4) Relax and get enough sleep

Sleep reduces your chances of serious health concerns. (Photo via Pexels/Pixabay)

Getting a good night’s sleep and relaxing the body is as important as being physically active to preserve muscle mass. Proper relaxation and sleep helps lower stress levels and keeps you happy and healthy.

Furthermore, it also reduces chances of serious health concerns, such as heart disease and diabetes, and improves mood too. Always remember that sleep is a time when the human growth hormones and other hormones repair and rebuild the body, so make sure you get enough sleep every night.

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5) Keep an eye on your weight

Maintaining the correct bodyweight is also one of the best healthy habits you must follow to ensure that your muscles are strong and functioning well. Remember that the more fat you have, the more you're at risk of having heart disease, mobility issues, disability, and even death.

To maintain a healthy weight, focus on burning as many calories as you can, and engage in low-impact cardio exercises, such as swimming, jogging, and cycling. You may even try yoga to burn calories.

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Wrapping up

So, there you have it – the top five healthy habits to preserve muscle mass after 50.

Always remember that muscle mass is beneficial for everyone, especially older adults, as it helps them live an independent, active, and disease-free life. While you can’t determine how much muscle mass you're going to lose as you age, you can lower the risks by following the aforementioned healthy habits.