Keep Your Muscles Strong: Tips for Staying Fit After 50

Let’s face it: after 50, birthdays seem to come around a little faster, and the mirror doesn’t always reflect the youthful energy we feel inside. One undeniable change that occurs with age is muscle loss.

According to Harvard Health, we can lose 3-5% of muscle mass per decade after the age of 30. This loss can sap our strength, endurance, and increase our risk of falls. The good news is, there are steps we can take to fight back and maintain muscle strength.

1. Pump Up the Protein

Just like a smoothie needs protein powder to be complete, your body needs protein to build and maintain muscle. The Cleveland Clinic suggests aiming for 0.45 grams of protein per pound of body weight each day. Good sources include lean meats, fish, eggs, and beans—delicious and muscle-friendly options!

2. Get Lifting

Strength training is your secret weapon. Don’t worry about hitting the gym for intense weightlifting sessions. Simple bodyweight exercises like squats, lunges, and push-ups are fantastic for building strength. Aim for 2-3 sessions a week, targeting all major muscle groups. You’ll be amazed at how quickly you feel stronger and more confident.

3. Bonus Tip: Befriend Your Bones!

Strong bones are the foundation for strong muscles. Weight-bearing exercises like walking, dancing, or even climbing stairs help keep both your bones and muscles engaged. So, make those moves part of your routine!

Consistency is key when it comes to staying healthy and strong. By incorporating these simple strategies, you can defy the effects of aging and keep your muscles—and your whole self—feeling youthful and strong!

Navigating the world of health insurance can often feel like looking into the Matrix. To help, I want to discuss two terms that frequently cause confusion: co-pays and coinsurance. Today, we’ll break down these concepts and help you understand how they affect your healthcare costs.