4 ways to build muscle without exercise

Active senior manHaving strong muscles is immensely important as you age, as it can protect you from falls (and falls in old age are often associated with disability). Unfortunately, many seniors spend more time sitting rather than being active.

Exercise is, of course, the tried-and-true way to achieve strong musculature, but for many seniors working out is challenging, especially if they already have a chronic illness or disability preventing them from exercise. The good news is, there are simple ways to build muscles without strenuous exercise.


So if you’re ready to get stronger and improve your health – without exercise – then read on.

4 ways to build muscle without exercise

Intensify regular activities: When we say ‘exercise’, you probably think of going to a gym, but really the world is your gym. To help build muscles, you can add intensity into your everyday routines. For example, take the stairs instead of the elevator, pick up the pace with your regular strolls, or carry in more groceries at a time. Everyday tasks help you to strengthen your muscles without you even thinking about it.

Find new hobbies: Find an activity you love to do. Is it swimming? Bike riding? The key is to find something you enjoy that won’t be a chore to complete – and you will become stronger in return.
Change your diet: If you’re eating poorly and not exercising, you are adding fat on top of your muscle. By making healthy food choices instead of opting for convenient comfort foods (or junk food), you can promote fat loss. Remove processed foods from your diet, and instead eat plenty of vegetables and lean proteins. As a senior, you will need protein in each meal in order to maintain muscle, so you may consider supplementing this with a shake.

Use your body weight: You don’t need equipment to build muscle when you have your whole body to use instead. When you’re at home, you can easily incorporate squats or lunges into your daily life – maybe in front of the TV?

As you can see, you don’t need to hit the gym to build muscle, you just have to be more conscious of what you are doing every day. Taking the necessary steps to improve or maintain muscle is particularly important for you as a senior as it keeps you balanced, flexible, and even improves quality of life.



Related Reading:

Building muscle reduces heart disease mortality

Stronger muscles improve memory in seniors

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