How Do I Increase Strength As I Age?

August 16, 2022

Follow the Greek method of progressive training:

Meet Milo of Croton - The Great Ancient Greek Olympian.

He was Greece's greatest and strongest wrestler.

He won six Olympic medals in a row! Do you recall what Usain Bolt said? Win three and you'll be immortal. Imagine six!

How did he become that strong?

He began his training by lifting a new born calf. Hah! It's so simple. I can raise a calf. You too can lift a calf. What's the point of lifting a tiny calf? Huh.

His opponents, on the other hand, attempted to lift an adult bull. Yo. And they were all laughing at the calf lifting. Who would do that? Stupid Milo. Huh.

Milo carried the calf on a daily. The calf grew slowly and so did Milo's strength.

Milo could eventually effortlessly lift a bull.

But his clever competitors were still attempting to lift the bull. Sometimes succeeding, maybe, but not excelling like Milo. Smart Milo

Learn from Milo.

Buy a calf. Lift it every day.

You may be able to hold it down at times, but not for long. Lift it again and let it to develop gradually.

You will undoubtedly be able to lift a bull one day.

A great story isn’t it.
But coming back to the question: How do I increase strength as I age?

Healthy muscles support your skeletal system, allowing you to move, lift, balance, and even circulate blood throughout your body.Muscle mass and strength normally drop with age, a condition known as sarcopenia, and this reduction can begin as early as 30 years old. Muscle mass might drop by up to 50% by the age of 80.

However, ageing does not have to result in decreased muscular strength, and there are methods to improve muscle strength with time. Even if you've been inactive for the most of your life, maintaining and even increasing muscular strength as you age is achievable.

According to Harvard Health Publishing, you lose 3% to 5% of your muscle mass every decade after the age of 30. It is critical to begin building healthy behaviours as soon as possible in order to minimise muscle mass loss.

Furthermore, as muscle mass falls and fat mass increases (a condition known as sarcopenic obesity), the risk of cardiovascular disease, high blood pressure, and diabetes increases.

Ways to increase muscle strength as you age:
  1. Training
    Regular strength training practise increase muscular mass. Two to three 30-minute sessions each week are ideal. (Always seek wellness advice) One-to-one wellness coaching is an excellent place to begin.
  2. Protein Intake
    The body breaks down protein-rich foods into amino acids, which it uses to build muscle. Protein sources for muscle building include chicken, turkey, fish, eggs, red meat, yoghurt, and legumes.
    Tip: Best to consult your nutritionist to know the best suitable diet for your nutrition intake.
  3. Check your Vitamins
    Vitamin D promotes muscle protein synthesis, which aids in muscle strength development. Sun exposure is a source of vitamin D, but it takes four times as long for persons over the age of 60 to get vitamin D from it. A vitamin D supplement can be utilised, but always with your doctor before beginning a new supplement regimen.

We all get older, so why should we have to rely on someone else to make this happen?

HealthAssure is a one-stop shop where you may choose their health plan and be ensured of all your OPD and health-related issues.
Make it a point to implement more of these daily tasks into your routine so that you may get the benefits of a healthy body.

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What’s a Rich Text element?

What’s a Rich Text element?

What’s a Rich Text element?

What’s a Rich Text element?
What’s a Rich Text element?

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