When most people think about aging well, they think about things like skin health, energy, or maintaining a healthy weight. But one of the most important factors for long-term health is something many people overlook is maintaining muscle.
Muscle is much more than appearance. It impacts how your body functions, how you feel day to day, and how well you age over time. And the earlier we start supporting it, the better. Starting as early as our 30s, we naturally begin to lose muscle mass if we’re not actively working to maintain it. This gradual decline can impact strength, energy, metabolism, balance, mobility and recovery.
The best thing to do for yourself is strength training. Strength training not only helps maintain muscle but also helps support bone density, balance, stability and joint support. Strength training includes body weight exercises, pilates, yoga, using resistance bands and dumbbells. Pick activities you enjoy so you will stick with it! Consistency is key!
Secondly, prioritize eating protein. Protein provides the building blocks your body needs to support muscle and recovery. Aim to eat 25g-30g of protein per meal and incorporate protein with any snacks. I like using collagen and whey powders for an easy way to add in more protein throughout the day.
Sleep! Sleep is when your body repairs and rebuilds. This is crucial for maintaining muscle. Aim for 6-8 hours per night.
Support your body with consistent habits of strength training, eating protein and getting enough sleep every night and this will help your long-term strength, energy, mobility, and overall health. The small things you do consistently today help create the foundation for how you’ll feel years from now.
