Fitness increases fitness and body size

This is how important muscle building is in old age

Old and frail - it doesn't have to be. Even in old age you can feel fit, healthy and sporty. How? With moderate training and the right diet. In this way you counteract muscle breakdown and stay flexible into old age.

Can you still build muscles in old age?

Yes! Even at 50, 60, 70, 80 or 90 - it pays to start exercising at any year of life. Of course it should Training adapted to the individual age and flexibility become. If you already have a few years under your belt, you may not break any more world records. Even so, you can still gain muscle mass through exercise.

It is common knowledge that we a large part of our muscle mass into old age lose¹. The reason for this has not yet been scientifically proven. What is certain, however, is that the number of Muscle fibers decrease and is replaced by fat and connective tissue.

One reason for this may be that the older we get, so do we move less. Our Muscles will consequently less stressed and break down. In addition, our Metabolism slows down. Foods are therefore metabolized more slowly and set in more quickly. Usually older people then try to eat less so that they do not gain weight as quickly.

But that is only of limited use. Instead of just eating less, it is much more important to yourself to eat healthy and rich in protein. Also should regular exercise and also sports can be integrated into everyday life.

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Why are muscles important for the elderly?

Just like with our organs, eyes or teeth worsened also the Functionality of muscle cells in old age. This process can be accomplished by a unhealthy lifestyle even accelerated become. If you want to rest on your lazy skin and think you don't need a six-pack anymore, you are only partially right. Because one pronounced muscles also has its own in old age advantages. Some of them are:

Support in everyday life

In everyday life, we strain our muscles with every movement in our body. The Musculature relieved especially ours heart. For example, when we run up stairs, strong leg muscles help us. Logically - through the trained leg muscles we come easier up the stairs. Once at the top we are less exhausted and our heart does not race as fast.

Burning Calories

Especially for people who are old Difficulty with their weight trained muscles should not be underestimated. Our Muscles are metabolically active tissue. You vburn calories even at rest and thus help us to regulate our weight. Also for people who attend to gain weight muscle building is beneficial. Because muscle mass weighs more than fat.

Protection of the joints and bones

Our muscles encloses our bones and supports our joints. At a Fall for example, one serves strong muscles as a buffer and can thus reduce the risk of injury. Strong leg muscles supported our joints too. So the leg muscles protect ours Ankle and knee joints for a long walk or shopping.

Prevention of old age diseases

Training the muscles can also prevent various diseases of old age. Sarcopenia, known as muscle wasting, can be improved with weight training. Regular exercise also prevents cardiovascular diseases, as exercise promotes the transport of oxygen in the blood. Regular exercise can also reduce the risk of osteoporosis².

Health improvements

Who himself little moved, the accelerates the aging process of the body. Our muscles help us that we stand upright and sit, Picking things up from the floor or us Pain-free bending down can. Joint and back pain are not uncommon for older people. Strong muscles counteract this and increases thereby the life quality considerable. You can find out which exercises can be done for your body in our article on spinal exercises.

Optical changes

Of course, the visual effect is also a big plus. It is true that we cannot work out all of our wrinkles by building muscle. Nevertheless, the muscle growth ensures a firmer skin texture. Especially in problem areas like Buttocks, stomach and upper arms can look great with targeted exercises.

What can be done against muscle wasting in old age?

There are two essential pillars to physical fitness Diet and exercise. Both can help prevent muscle breakdown in old age.

Proper nutrition

While we were often able to eat what we wanted as young hops without gaining weight, it usually looks a little different in old age. We often have the feeling the older we get, the faster diverse ones land Treats on our hips. The reason for this is that our Metabolism slows down.

However, that is no reason to forego everything. Rather, it is important to eat the right foods. A healthy and balanced diet should always be the base. Renounce as possible unnecessary fats and added sugars, and look out for one adequate protein intake. According to the DGE, the recommended daily amount for adults under 65 years of age is around 0.8 g protein per kg body weight. From the age of 65, the DGE gives an estimate of around 1.0 g per kg of body weight³. The final protein requirement depends, among other things, on the physical extent and body size as well as gender.

Suitable protein-rich foods are for example:

  • lean meat and fish
  • Legumes, such as chickpeas, beans, peas
  • lowfat quark
  • cottage cheese
  • low-fat cheese, such as Harz cheese or Edam cheese

Don't forget to drink too! At least 1 to 2 liters should you drink a day. This can be water, but also unsweetened tea or juice spritzers.

The right training

In addition to a healthy diet, exercise should also not be neglected. In principle you can every sportthat you enjoy exercising. Adjust the workout In any case to yourHealth. If you have joint problems or other restrictions on movement, a health-oriented strength training advisable. Ideally, contact a trainer and get one personalized training plan create.

But no matter whether strength training, bike ride or a walk - Moveincreases our well-being. It has even been scientifically proven. Because whenever we are physically active, our body releases endorphins⁴. Make these happiness hormones good mood and make us feel good after exercising.

Is weight training senseless and dangerous in old age?

No. Because strength training is one simple and at the same time very effective method, around Build muscle mass in old age. Think you are too old to start weight training? It's never too late for exercise! Physical fitness is also feasible in old age and, above all, important! With health-oriented strength training, that is the case focus on one gentle muscle building and the Increase in mobility. Many gyms also offer special courses for building muscle in old age.

At a health-oriented strength training should the Intensity at around 40 to 60 percent of maximum performance lie. So make sure that you don't overwhelm yourself. If you are motivated, however unsure just let yourself be by one Check out a doctorandto advise. This can tell you exactly what you should pay attention to during a training session which exercises are good for you would.

In almost every gym you also have the opportunity to do the Help from a trainer to claim something. He will be happy to create a training plan for you, look at your implementation and can specifically your individual problems enter.

Can you still build muscle when you are over 60?

No matter what year of life you are - Muscle building is almost always possible. A prerequisite is one of your health adapted training, regularity and the appropriate diet. For example, when it comes to strength training, you should aim for a health-oriented one Full body workout put. Also for building muscle in old age enough protein necessary. You can also find suitable recipes with us. How about delicious protein pancakes with fresh blueberries for breakfast, for example?

Discover recipes

Our conclusion

  • Building muscle in old age is not only doable, but also recommendable. Our Protects muscles our Joints and bone and relieves our heart.
  • Depending on your health, you can perform any sportto build muscle. A health-oriented strength training is still possible even in old age. This is a training with low intensities. Still you can do yours Increase fitness and strength.
  • Also, look out for one healthy and protein-rich diet. Lean meat, fish, legumes and lean dairy products are suitable sources of protein for building muscle in old age.
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  • 1Patrick N. Siparsky, Donald T. Kirkendall and William E. Garrett (2014): Muscle Changes in Aging.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874224/

  • 2Maria Grazia Benedetti, Giulia Furlini, Alessandro Zati and Giulia Letizia Mauro (2018): The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/

  • 3German Nutrition Society 2017

    https://www.dge.de/presse/pm/wie-viel-protein-brauchen-wir/

  • 4Saskia Heijnen, Bernhard Hommel, Armin Kibele and Lorenza S. Colzato (2015): Neuromodulation of Aerobic Exercise — A Review.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703784/