Three Tips for Preventing Age-Related Muscle Loss

As we age, a natural process called sarcopenia, or age-related muscle loss, can begin to affect strength and mobility. While this is a normal part of aging, the good news is that it’s not inevitable. With the right strategies, you can maintain muscle mass and stay strong well into your later years. Here’s how:

1. Prioritize Strength Training

Incorporate resistance exercises like weightlifting, bodyweight exercises or resistance band workouts into your routine at least twice a week. Strength training helps stimulate muscle growth and maintain bone density, both critical for aging well.

2. Stay Active with Aerobic Exercise

While strength training is essential, don’t neglect cardio! Activities like walking, swimming or cycling improve circulation, which delivers oxygen and nutrients to your muscles, supporting their health and function.

3. Eat Protein-Rich Foods

Protein is the building block of muscles. Include high-quality protein sources like lean meats, fish, eggs, dairy, beans, and tofu in every meal. Older adults may benefit from slightly higher protein intake—consult a healthcare provider to determine what’s right for you.

Maintaining muscle mass is key to staying independent, preventing falls and enjoying a high quality of life as you age. Start with small, consistent changes and celebrate the strength you build along the way.

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Tai Ji Quan: Moving for Better Balance - Beginner

Improve your balance, strengthen your muscles and reduce your risk of falling using Tai Ji Quan (also known as tai chi) movements in a class that will help you stay mobile and independent. No prior experience is necessary, and all ability levels are welcome.

January 7-March 27, 2025

Days: Tuesdays and Thursdays
Time: 7:00-8:00 p.m.
Location: Online
Class Leader: Gail Johnson
Provider: Renaissance Mind and Body