As we age, we become more sedentary, which can contribute to muscle loss. Muscle loss is a serious problem among seniors as it can impair a person’s ability to perform everyday tasks along and causes them to become weaker. This increases the risk of falls and injuries.
It’s been reported that resistance training is the best way to maintain muscle, but unfortunately, many seniors prefer cardio exercises to weight lifting ones. Cardio is a great exercise for weight loss and cardiovascular and respiratory function, but unfortunately, it doesn’t add much to muscle mass.
Many seniors fear weight lifting because they believe that they have to lift heavy weights to achieve results, but numerous studies suggest that even light weight lifting is enough to maintain and promote muscle. The key is to simply increase your repetitions with light weights to achieve results.
Even if lifting weights isn’t your thing, there are other exercises that create resistance which promotes muscle growth. These exercises include yoga and Pilates.
Below you will find other ways to promote muscle growth without weight lifting.
Non-weight lifting ways to build muscle
Get in more protein: Protein is essential for the formation of muscle. One study found that 62 percent of adults believed they were taking in adequate protein, but only 17 percent knew how much protein they actually needed to build and maintain muscle. The recommended protein intake for adults is 1.5 grams protein per kilogram. If you weigh 150 pounds, you require 102 grams of protein. Always speak to your doctor about increasing your protein intake as they can recommend safe and healthy ways to do so.
Eat protein with every meal: A good way to ensure you are getting enough protein is by including it in all three meals. This means avoiding stocking up on protein during one meal. Research has shown that spreading out your protein intake is far more successful in protein synthesis than only including high amounts of protein during one meal. And protein doesn’t just mean meat. You can enjoy eggs, cheese, dark leafy greens, and fish.
Eat pomegranates: Research on animals has shown that consuming pomegranates reduces the risk of muscle loss. There are ongoing human studies to determine if these results are true for people as well. In the meantime, it’s still a good idea to consume pomegranates as they are high in antioxidants, which are good for overall health.
Get natural sunlight: Studies have shown that exposure to natural sunlight can help prevent muscle loss. For added benefits, try exercising outdoors so you get the power of a workout alongside the sun.