Age-related muscle loss, or sarcopenia, isn’t entirely avoidable. In fact, it starts around the age of 30 and gradually continues with each passing decade. However, it does tend to become more of an issue later in life. Despite not being completely avoidable, muscle loss may be minimized if you urge your older loved one to consider the five tips mentioned below.
1. Eating More Protein-Rich Foods
Protein builds and maintains muscle tissues at any age. This is why a lack of sufficient protein in your loved one’s diet can contribute to muscle loss. A study done at McGill University in Quebec came to a similar conclusion. Tasty and nutritious foods that are naturally high in protein include: • Chicken breast, lean beef, turkey breast, and tuna• Eggs, milk, oats, and Greek yogurt• Peanuts and pumpkin seeds• Brussels sprouts and other green leafy veggies• Fish and shrimpA trained professional caregiver can help your loved one prepare meals that meet all his or her specific nutritional needs.Though you may be researching multiple agencies that provide at-home care, Winnipeg, MB, Home Care Assistance has much to offer your family and your elderly loved one. We are leaders in the senior home care industry, offering proprietary programs like our holistic Balanced Care Method and around-the-clock assistance from reliable, experienced caregivers. Trust Home Care Assistance to help your loved one enjoy a happier and healthier life in the golden years.
2. Doing Weight-Resistance Training
Exercises of this nature, like hip thrusts and rows, can strengthen muscles gradually and minimize issues with reduced muscle mass. Resistance bands can be a great alternative for seniors who aren’t comfortable using free weights. Resistance training can even be done in the water by seniors who aren’t able to do traditional weight-resistance routines.Seniors with mobility limitations or health conditions may find it difficult to exercise on their own. Certain age-related conditions can make it more challenging for seniors to age in place safely and comfortably, but Winnipeg live-in care experts are available around the clock to help seniors manage their health. Whether your loved one is living with dementia or is recovering from a stroke, you can trust the professional live-in caregivers from Home Care Assistance to enhance his or her quality of life.
One of the easiest ways to reduce muscle loss is by walking regularly. It’s beneficial because it targets the muscles that help with mobility while also boosting blood flow to muscle tissues. Simply putting one foot in front of the other on a regular basis also keeps the muscles that support the lower back strong. What’s also great about walking is that it can be done at a pace that’s comfortable.
4. Doing Hand-Based Tasks/Projects
Age-related muscle loss can affect all muscles, including ones in the hands and wrists. A fun and engaging way to keep these muscles strong is do things like knitting, painting, or sewing to stimulate and strengthen soft tissues and joints. Activities such as making birdhouses and other wood-based crafts, tending to a garden, and using playdough with grandchildren can target the same muscle groups and increase fine motor skills.
5. Strengthening Muscles Required for Functional Movements
These are movements that are typically a part of daily activities, such as getting up from a chair, going up and down stairs, getting in and out of the tub or shower, and walking. The core muscles that play a role in functional movements of this nature can be targeted in many ways. Options for seniors include: • A customized weight lifting regimen that focuses on key/core muscle groups• Using a stair climber• Sitting down and getting up from a chair 4–5 times in a row to target muscles in the hips and thighsEven things like squatting (while using proper form) to pick up things from the floor can target muscles that help with daily functions. Carrying lightly packed grocery bags from a local store or from the car to the home can also maintain muscle strength.Muscle loss is one of many conditions seniors need to be aware of so they can make lifestyle choices that promote optimal health. There are a variety of age-related health conditions that can make it more challenging for seniors to live independently. However, many of the challenges they face can be easier to address if their families opt for professional homecare services. You can rely on expertly trained caregivers to keep your loved one safe and comfortable while aging in place. Call Home Care Assistance at (204) 489-6000 to learn more about our flexible and customizable senior care plans.