Preventing Muscle Loss
This final installment on muscle focuses on keeping the muscle mass you’ve got. That’s one of the keys to living every day you’re alive: the ability to move at every age. There are three things that are important to hanging onto muscle.
- Use it or lose it. Actually, you’re going to lose it not matter what, but the degree to which you will is partially dependent on using it. Whenever you can take the stairs, take them. Whenever you can lift something, lift it. While I would hate it personally, it was better when we had to get up and actually walk to the television to change the channel. More today than ever, we don’t take the opportunity to build muscle or increase stamina.
- Exercise regularly. No matter your age, there’s always something you can do. Orthopedic issues happen as we get older—arthritis in hands, shoulders, hips, and knees, or torn ligaments and cartilages. They can all put limitations on what we can do. We have to work within those restrictions and do as much as we can to maintain and even increase what we have. A session with an excellent physical therapist (ask your doctor if you qualify for some free sessions) or certified personal trainer could be worth the money. It’s never too late to begin. Research has shown that even people over 100 years old can increase strength and stamina.
- Consider taking essential amino acids every day. While the focus has been on what EAAs can do for people who train hard, the bulk of the research has been done on people 50 and older. It’s clear you can slow down muscle loss and increase muscle strength by exercising regularly and taking EAAs every day. I’ve been taking them the days I lift, but I’m considering taking them every day. In continuing to research the benefits, there doesn’t seem to be a downside to taking EAAs. There’s some preliminary research that indicates that taking EAAs may even be beneficial for pre-diabetics to reduce insulin levels and triglycerides if they exercise regularly as well.
The purpose for the month’s Memos is showing you how to learn to live every day you’re alive. Muscle is critical to that goal. We’ll move on to another important physical component of living next week.
What are you prepared to do today?
