How can I maintain my muscle mass as I age?
July 19, 2023 | 30,00 EUR | answered by Ingo Hoffmann
Dear doctor,
My name is Phillip Lauer and I am reaching out to you because I am increasingly concerned about how I can maintain my muscle mass as I age. I am 65 years old and have noticed in the past few years that my muscle strength is decreasing. I used to be quite active, regularly engaged in sports, and was physically fit. However, I am finding it increasingly difficult to maintain my usual level of fitness.
I have already tried to incorporate regular strength training and adjust my diet to strengthen my muscles. However, I feel like my muscles are getting weaker and I am losing muscle mass. This worries me because I know that muscle loss in older age can lead to various health problems, such as falls and injuries.
Therefore, I am wondering if there are specific exercises or therapies that can help me maintain and further strengthen my muscles as I age. Are there specific measures I can take to counteract muscle loss? What recommendations do you have as a specialist in orthopedics to improve my muscle strength and support my health in older age?
Thank you in advance for your help and advice.
Sincerely,
Phillip Lauer
Dear Mr. Lauer,
Thank you for your question and your interest in the topic of muscle preservation in old age. It is very important that you think about your muscle health, as this can have a significant impact on your overall health and quality of life. Especially in advanced age, it is particularly important to stay active and to actively work on preserving your muscle mass.
It is good that you have already tried to strengthen your muscles through strength training and adjust your diet. Both are important measures to counteract muscle loss in old age. Strength training is an effective method to build and maintain muscle mass. It is important to train regularly and gradually increase the intensity to make progress. Both large muscle groups and smaller muscle groups should be trained to achieve a balanced muscle growth.
In addition to strength training, aerobic sports also play an important role in maintaining muscle mass in old age. Regular exercise can increase muscle strength, improve endurance, and promote overall well-being. Swimming, cycling, walking, or dancing are good ways to train your muscles while improving your fitness.
In addition to training, a balanced diet is also crucial for maintaining muscle mass. Make sure to consume enough protein, as proteins are important building blocks for muscle building. Adequate intake of vitamins and minerals is also important to support muscle function.
As a specialist in orthopedics, I also recommend that you undergo regular medical examinations to detect and treat possible musculoskeletal problems early on. If necessary, physiotherapeutic measures or special therapies such as electrostimulation or massages can be used to strengthen the muscles.
In summary, it is important that you continue to stay active, exercise regularly, maintain a balanced diet, and seek medical support if needed. Through targeted measures, you can improve your muscle strength, prevent muscle loss in old age, and support your health in the long term.
I hope that my tips and recommendations are helpful to you and wish you all the best for your muscular health in old age.
Sincerely,
Ingo Hoffmann, Specialist in Orthopedics
