Getting older doesn’t just mean pesky gray hairs shock you when you look in the mirror. Your body goes through many changes beneath the surface, one of them being the loss of lean muscle massalso known as sarcopenia. Staying on top of your muscle mass is the name of the game as you age. Indeed, your independence and general well-being depend on it! That’s why we’re here to share six habits to regain muscle mass after 60 with expert advice.

Research shows that you can lose between 3% and 8% of your muscle mass every decade after your 30th birthday. If you don’t do anything to build and maintain your musclessarcopenia could lead to decreased mobility. It can also make you feel weak, increasing your risk of falls, fractures, and other injuries. Needless to say, there’s no time like the present to take action and give your daily routine a much-needed facelift.

We discussed with Maggie Priorea personal trainer on Fitwhich presents us with the best daily habits to regain muscle mass after 60. It’s time to listen and take some notes!

Start strength training.

Let’s be realistic: Strength training is king, especially when it comes to building and preserving muscle mass. Priore calls it “the most important habit you can develop to increase muscle mass at any age.”6254a4d1642c605c54bf1cab17d50f1e

Performing exercises that include “progressive overload,” which means increasing the intensity of the movement by slowly increasing the duration, number of repetitions, or weights, helps you regain muscle mass. “Other benefits include having more energy throughout the day, increased prevention of arthritis (and other diseases we are more at risk for as we age), better posture and flexibility,” adds Priore.

If you’re new to bodybuilding, incorporate it into your fitness routine two to three times a week for 30 to 45 minutes.

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Set bodybuilding goals.

Now that we’ve established how necessary strength training is, let’s talk about goal setting. When starting a health and fitness program, it’s essential to set small goals. Another key element? Be patient because everything is a process!

According to Priore, “Setting a goal that is too ambitious or expecting to achieve huge muscle gains after just a few weeks can lead to discouragement. It takes time to regain muscle.”

Priore suggests writing down the goals you would like to achieve in one month, three months, and six months. After each period is over, write down what you accomplished and what you can work on. Each time you reevaluate your progress, adjust your goals as you see fit.

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Stretch it.

Drawing helps you avoid muscle pain and injury. It’s a necessity (not a question) to perform a solid warm-up and cool-down routine for every workout you perform.

Plus, says Priore, “on days when you’re not strength training, spending some time stretching will help improve posture, eliminate back pain, and improve flexibility.”

Focus on low-impact cardio.

Okay, we can’t say enough good things about strength training, but let’s not forget to show low impact cardio a little love too. Save time for low impact cardio workouts as walkusing the elliptical, swimming laps or hiking your favorite trails are incredibly beneficial. How so? Priore says this form of exercise can help lose fat and tone your entire body. Low-impact cardio is a great choice to incorporate into any regular fitness rotation, so get started right away.

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Increase your protein intake.

Increasing the amount of protein you eat has many health benefits.

Priore tells us, “Not only will (it) help you regain muscle mass, but (it) will also help promote weight loss. A person trying to increase muscle mass should have between 0.5 and 0.8 grams of protein per pound of body weight. A day.”

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Make rest a top priority.

You may not know it, but getting enough sleep is just as important as following a healthy diet and workout routine.

“Active adults should sleep at least seven hours a night,” says Priore. “A good night’s sleep gives your muscles time to recover from workouts and other activities. When you sleep, your muscles can rebuild and you will have better energy for your next workout.”

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Alexa Mellardo