As you age, muscle mass can be hard to hold on to, let alone to build. However, this doesn’t need to be the case. Some older individuals can build and maintain their muscle mass and lean body tissue. When appropriate, I encourage my patients to do just that.

How to build and maintain muscle

Activity is a key factor in building and maintaining muscle as you age. Inactivity can cause muscle mass and strength to deteriorate and can lead to health complications for older individuals, including frailty and risk of falls.

Keeping a movement routine as you age is important. Ideally, this routine should consist of strength training and/or resistance training exercises to help with muscle protein synthesis. If you are thinking about starting a movement routine, it is best to do so under the supervision of an expert who can provide you with a safe and efficient routine.

A progressive resistance training routine, which includes gradually increasing your workout weights, reps and sets over time, is ideal for building muscle. This challenges your body with an exercise regimen that changes frequently.

The role of nutrition

Once you have established a safe and structured workout routine under the guidance and supervision of a qualified professional, it is also important to consider dietary factors to help build and maintain muscle mass. Protein is the macronutrient that feeds lean tissue by providing the body with amino acids. When you are working out and engaging in strength training routines, the body needs more protein to build and maintain muscle growth and to provide adequate recovery. For older adults, it is generally recommended to get around 1 to 1.3 grams of protein per kilogram of body weight.

If you need personalized guidance for assessing your dietary intake and ensuring you are eating enough protein, it’s best to consult a qualified health care provider. To increase your protein intake, begin by adding a protein source to some of your meals and snacks. For example:

• Breakfast: Greek yogurt (protein) with granola and berries
• Snack: hard-boiled eggs (protein)
• Lunch: turkey (protein) sandwich with lettuce, tomato, condiments and whole-grain bread
• Snack: cottage cheese (protein) with crackers
• Dinner: stir fry with chicken (protein), veggies, and wild rice

What about bone density?

Building and maintaining lean tissue isn’t just about muscle, it also requires preservation of bone density. Osteoporosis, or a condition that causes porous bones, is a disease that can happen as you age and makes you more susceptible to weakness and/or fractures. To prevent this, the same is true as it is for muscles. Maintaining an adequate movement and nutrition regimen is important. The strength training regimen that is good for your muscles is good for your bones, as these types of activities put good pressure on the bones to continue to stay strong.

For bone specifically, calcium intake is crucial. Add calcium into your diet by including calcium-rich food sources like:

• Yogurt
• Milk
• Leafy greens
• Tofu
• Beans

In addition, a well-balanced diet with enough vitamin D, potassium and protein plays a significant role in maintaining adequate bone health.

How to get started

If you or someone you know is interested in building a stronger framework of lean muscle tissue and strong bones, it is never too late to start. Adopting routines that prioritize muscle and bone strength will help you remain strong and independent and increase both health and lifespan.

There are several options, with many gyms offering memberships that are available to some members through Medicare Part C. If you are unsure of where to look, begin by asking your local health care professional for advice, guidance or referrals. Alternatively, you can visit local gyms and professionals near you to decide the best fit for your needs.

Preserving lean tissue as you age is critical. Getting a movement and nutrition routine locked in that allows you to feel strong, avoid muscle atrophy, preserve strong bones and ultimately build muscle will all allow for a more fruitful and rewarding aging process. See your doctor and start on the road to better health and well-being today.