We all lose muscle naturally as we age. However, inactivity and hospitalization can increase the rate of muscle loss, especially in older adults.
Dramatic muscle loss can be experienced by hospitalized older adults. In a clinical study, elderly patients lost approximately the same amount of lean leg muscle mass after 3 days of hospitalization as healthy older adults experienced in 10 days of inactivity. 17
Nutrition, especially protein-rich foods, can help build the muscle you need to remain active. If you or your loved one has become inactive or hospitalized, talk to your physician about a nutrition plan.
Here are three ways you can do:
1. Eat more protein:
As you get older, your body requires more protein to build the same amount of muscle you need. You can get protein from foods like fish, lean meats, eggs, quinoa, beans and protein shakes.
2. Add weights to your workout
Forget about your sedentary life and try strength training.
3. Do some aerobic exercise
It can help keep your muscles healthy and your heart strong through the years. You can try activities like swimming, walking, running, or even gardening.