Protecting your muscles: good everyday habits
The good news is that we can make a move! Even at 70, it’s never too late to boost your muscles. All it takes is a little flexibility… and encouragement.
Move smart, but move!
No need to become a marathon runner. The most effective exercises are simple: squats, lunges, light push-ups, stair climbing, or even brisk walking. The key is to move every day, even for ten minutes. Gentle yoga, Pilates, cycling, or swimming are also good allies.
Eat “muscle”!
Protein is the primary fuel for muscles. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight per day. Options include eggs, salmon, lentils, plain yogurt, and even a small amount of cheese.
In terms of vitamins, prioritize vitamin D, calcium, and omega-3 fatty acids (oily fish, almonds, flax oil), while also maintaining adequate water.
What if we got it sorted out?
Limit ultra-processed foods, white sugar, saturated fats, and excessive alcohol, all of which cause unnecessary fatigue in your body.
