Importance of Muscle Strength in Seniors
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Importance of Muscle Strength in Seniors
Updated on 21 December 2021
By the age of 30, we can begin to lose about 5% of our muscle mass every proceeding 10 years. On top of that, living a sedentary life with improper eating habits and little to no exercise, the effects of muscle loss can be greater. To ensure your muscles’ health, combined with exercise, always have meals that are complete and balanced in nutrition. These meals should also include high quality proteins, building blocks of muscle growth. If food alone is not enough, learn how Ensure Gold with HMB can strengthen your nutrition foundation.3
of that, living a sedentary life with improper eating habits and little to no exercise, the effects of muscle loss can be greater. To ensure your muscles’ health, combined with exercise, always have meals that are complete and balanced in nutrition. These meals should also include high quality proteins, building blocks of muscle growth. If food alone is not enough, learn how Ensure Gold with HMB can strengthen your nutrition foundation.3
What is Sarcopenia?
Muscle loss due to aging is called Sarcopenia and it impacts mobility, stability, flexibility and strength. Muscle weakness affects how well seniors manage physical and mental stress, how well they walk, and how well they do daily tasks as simple as opening a jar of cookies. Simply put, they can lose their independence.
Building Muscles is for Everyone
Aging does not always have to be a negotiation between enjoyment and mobility. That is why building muscles should not only be for body builders, but a regular for seniors looking to live a higher quality of life. This does not mean a regime of heavy weights is required, but a simple set of strength training or resistance training can build strong muscles. With proper guidance, strength training can be done well into your 80s and 90s. Regularly, strength exercises, at least 30 minutes a day, can build up bone and muscle which will counter the weakness and frailty that naturally comes with aging. Which activity is appropriate for you will vary, so it is best to consult your Physician or related Medical Professional to find one that fits your range.2, 3
Improve Muscle Strength with Nutrition
With all the proper physical activities aside, never forget about the importance of a complete and balanced diet. A senior who is also looking to improve muscle and physical health with nutrition should look to have plenty of Vitamin D, Calcium, Fiber, and Protein rich items. But unfortunately, not all proteins are created equal and as a person age, they constantly need higher quality nutrients.
The key nutrient in building muscles in seniors is HMB (Hydroxymethylbutyrate), a metabolite of amino acid Leucine, to help the body efficiently use protein. That is why adult nutritional supplements like Ensure Gold with HMB have gone through many years of scientific studies to specially formulate a complete and balanced supplemental nutrition. How complete? Each 1 to 2 servings not only has high quality proteins, it has 28 vitamins and minerals including Vitamin D, and HMB. Available in a range of formats from powders to liquids, Ensure Gold with HMB can be enjoyed as a snack, an accompanying meal drink, or replace any meal of the day. Ensure the health and strength of your muscles with Ensure Gold with HMB, a well-balanced diet, and daily regime of exercise so that you are ensured to continue to do the things you love.4
References:
- https://www.9news.com/article/life/senior-source/use-it-or-lose-it-the-importance-of-strength-training-for-seniors/73-589500188
- https://reverehealth.com/live-better/increasing-muscle-strength-at-an-older-age/
- https://breakingmuscle.com/fitness/is-gaining-strength-the-most-important-work-you-can-do-as-you-age
- https://abbottfamily.com.sg/brands/ensure/ensure-gold-hmb-liquid