I’ve seen a lot of ads targeting older folks saying healthy vision is the key to maintaining your independence.
While it’s true that keeping your vision sharp goes a long way with maintaining independent living, I would argue that something plays an even greater role… muscle mass.
Simply put, healthy muscle mass keeps you up and on your feet.
And when your muscles are strong muscles, you’re less likely to fall.
People with good muscle mass also tend to have stronger bones, which lowers the risk of shrinking, or developing a slouching posture.
And, people with more muscle mass are more likely to be satisfied with their day-to-day functioning.
If you’re over the age of 30 – and I would guess most of you are – it’s time to start keeping your muscles in mind.
Because once you hit your 30s, they begin to decline.
In fact, you will lose up to 5% of your muscle mass every decade of your life.
The easiest way to improve muscle mass and stem this natural decline is with regular exercise.
But not just any exercise.
While aerobic exercise is great for your heart, to really work your muscles and improve bone strength, you need to focus on strength and resistance training.
Resistance training means exercises that involve moving your body, a weight, or other resistance tool, against gravity.
These types of muscle-strengthening exercises have been shown to help the bones and muscles, and reduce your risk of falling.
Resistance training can be done with free weights, weight machines, resistance bands, or even your own body weight.
Aim for 2-3 sessions per week, lasting about 45 minutes per session, to improve muscle mass and build strength.
And, of course, you want to fuel your body with plenty of high-quality protein.
Studies show that adding extra protein leads to improvements in strength, physical ability and increased muscle mass. Especially as you get older.
It’s never too late to start to build up and care for your muscles.
All you need is some time and a little determination to make a change.
I’m not talking about becoming some muscle-beach Adonis. This is more important than that.
With your independence on the line, I think we could all agree that a few strength training sessions each week and more protein in your diet is certainly worth it.
And if you’d like to see another natural way to not only maintain, repair and strengthen your muscles, but also double your testosterone…