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How to stop it and keep it
Muscle atrophy, or the loss of muscle mass and strength, is a natural process that occurs as we age. However, there are several things that you can do to slow down or prevent muscle atrophy as you age:
- regularly: Engage in regular physical activity that includes both aerobic exercise and strength training. This can help to maintain and build muscle mass, as well as improve overall health and fitness.
- Eat a balanced diet: Eat a balanced diet that includes adequate protein, which is important for building and maintaining muscle mass. Additionally, make sure you are getting enough vitamins and minerals, as deficiencies can contribute to muscle weakness and atrophy.
- Stay hydrated: Drink plenty of water and fluids to help maintain muscle function and prevent dehydration, which can cause muscle weakness.
- Get enough sleep: Aim for 7-8 hours of sleep per night to help your body repair and build muscle tissue.
- Avoid prolonged periods of inactivity: Sitting or lying down for extended periods of time can contribute to muscle atrophy. Try to break up long periods of sitting with short bouts of activity, such as taking a short walk or doing some stretching exercises.
- Manage chronic conditions: Chronic conditions such as diabetes, heart disease, and arthritis can contribute to muscle atrophy. It’s important to manage these conditions through medication, lifestyle changes, and other treatments as recommended by your healthcare provider.
- Seek medical advice: If you are experiencing significant muscle weakness or atrophy, it’s important to seek medical advice from a healthcare provider who can evaluate your condition and recommend appropriate treatments or interventions