How to Protect Your Muscles
The encouraging news: it’s never too late to take action! Even at 70, you can still build muscle strength and protect your independence. Here’s how:
1. Move Smart—But Move Daily
You don’t need to run marathons. The best exercises are simple and accessible:
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Squats, lunges, and light push-ups
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Stair climbing or brisk walking
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Gentle yoga, Pilates, cycling, or swimming
The golden rule: move every day—even 10 minutes makes a difference.
2. Eat for Strength
Muscles thrive on protein. Aim for 1.2–1.5 grams of protein per kilogram of body weight per day. Excellent options include eggs, fish (like salmon), lentils, yogurt, and small portions of cheese.
Don’t forget key nutrients:
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Vitamin D for muscle tone
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Calcium for bones
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Omega-3 fatty acids (found in oily fish, nuts, flax oil) for anti-inflammatory benefits
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Water for hydration and muscle recovery
3. Cut What Drains You
Ultra-processed foods, refined sugar, saturated fats, and excessive alcohol burden your body and accelerate fatigue. Reducing them helps your muscles and your overall health.
