A major hurdle many face with age is the natural loss of lean muscle. Research shows that, after the age of 30, you can lose 3% to 8% of muscle mass every decade if you don’t perform regular resistance training or consume adequate protein. In order to combat this challenge, we’ve rounded up six daily exercises that can help rebuild lost muscle quicker than heavy weight training after 55.
Muscle loss speeds up after 55, because various lifestyle changes and biological factors make it more challenging to build and preserve muscle. But there are several things you can do to address the natural shifts that occur with aging.
“Many people who stay active still don’t do enough of the right kind of loading (the heavier, novel, or more frequent stimulus) to prevent loss,” explains Daniella Rivka, a Neuro Restorative Movement Specialist and co-founder of The Neu Gym, Dallas’s first boutique adaptive gym dedicated to neurological recovery. “The practical fix is straightforward: regular, progressively challenging resistance work (or daily short targeted movements), more protein at each meal (about 20 to 40 grams, focusing on higher-leucine foods—a key amino acid for muscle building like cottage cheese, chicken, beef, turkey, salmon, chickpeas, eggs, and seeds like pumpkin, sesame), regulated consistent good sleep, and steps to reduce inflammation and treat medical issues. Combining these changes help older adults regain strength and muscle even after 55.”
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