Age-related muscle loss is a pervasive problem many older adults face, and it greatly increases the risk of serious health complications. Untreated muscle loss can also impact mobility, which might result in a life-altering accident. While some muscle loss is completely natural, seniors should try to do everything in their power to maintain their muscle strength and density as they grow older.
Start with Resistance Training
The medical term for age-related muscle loss is sarcopenia, and most experts agree resistance training is one of the most effective ways to combat that condition. Whenever an individual engages in resistance training, it creates microscopic tears in the muscle fibers. As the body heals and repairs those tears, the fibers become much stronger. Seniors who aren’t comfortable using free weights might want to try resistance bands or bodyweight exercises. If your senior loved one hasn’t worked out in some time, consider scheduling a few appointments with a certified trainer who can help him or her come up with a good workout routine.
Seniors with mobility limitations or health conditions may find it difficult to exercise on their own. Certain age-related conditions can make it more challenging for seniors to age in place safely and comfortably, but Toronto live-in care experts are available around the clock to help seniors manage their health. Whether your loved one is living with dementia or is recovering from a stroke, you can trust the professional live-in caregivers from Home Care Assistance to enhance his or her quality of life.
Don’t Ignore Cardiovascular Training
Even though cardiovascular training won’t build muscle as effectively as resistance training, it’s still very important to do. During a cardiovascular training session, fresh blood is pumped through all the major muscle groups, which stimulates muscle growth. Mild cardio workouts can also boost energy levels and help seniors get through tougher resistance training sessions. Some of the best options for cardio include swimming, going on brisk walks, and riding a stationary bicycle. Essentially, any activity that raises the heart rate for an extended time is beneficial.
Eat Protein-Rich Foods
Without the proper diet, it’s challenging for seniors to increase their strength and muscle mass. A well-balanced diet is vital to overall health, but seniors need to eat plenty of protein-rich foods if they’re trying to increase their strength. Protein is one of the primary building blocks of the muscles, which is why all seniors should eat a large quantity of this macronutrient every day. In addition to animal protein, some older adults might also want to try lentils, quinoa, beans, seeds, nuts, peas, and tofu.
A trained professional caregiver can help your loved one prepare meals that meet all his or her specific nutritional needs. Though you may be researching multiple agencies that provide at-home care, Toronto, ON, Home Care Assistance has much to offer your family and your elderly loved one. We are leaders in the senior home care industry, offering proprietary programs like our holistic Balanced Care Method and around-the-clock assistance from reliable, experienced caregivers. Trust Home Care Assistance to help your loved one enjoy a happier and healthier life in the golden years.
Boost Vitamin D Levels
Studies continue to show vitamin D deficiencies are extremely common, and it’s very difficult for seniors to increase their muscle mass if they don’t get enough of this nutrient. Vitamin D helps the body process the amino acids in protein and distribute those nutrients to the muscles. There are multiple ways to get vitamin D, but being out in the sunlight every day is one of the most effective options. Older adults who can’t regularly get outside should consider taking a high-quality vitamin D supplement.
Muscle loss is one of many conditions seniors need to be aware of so they can make lifestyle choices that promote optimal health. There are a variety of age-related health conditions that can make it more challenging for seniors to live independently. However, many of the challenges they face can be easier to address if their families opt for professional senior care. You can rely on expertly trained caregivers to keep your loved one safe and comfortable while aging in place. If you need professional home care for your loved one, our Care Managers are just a phone call away. Reach out to Home Care Assistance today at (416) 488-8777.