Avoiding muscle loss

The secret to staying strong and feeling great 

Muscle loss can feel like one of those things that happens to someone else until it creeps up on you. Whether it's aging, a sedentary lifestyle or life getting in the way, muscle loss is more common than you'd think. But here’s the good news. You can avoid it with easy-to-follow tips that make you feel stronger and more energized. 

Why muscles matter 

Your muscles do more than help you lift things. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, they support your bones, help you move and boost your metabolism. The more muscle you have, the more calories you burn at rest. Who doesn’t want that? 

1. Stay active 

Muscles love movement. Whether it’s walking, swimming or dancing in your living room, regular activity is vital to keeping them strong. Aim for at least 30 minutes of movement most days of the week. 

2. Protein power 

Muscles thrive off a balanced diet of essential proteins and amino acids. According to Harvard Health, animal sources (meat, eggs and milk) are considered the best, as they provide the proper ratios of all the essential amino acids. 

3. Hydrate 

Dehydration can lead to muscle cramps and fatigue, so drinking enough water is crucial for muscle function and recovery. Keep a water bottle nearby and sip throughout the day. 

4. Rest and recovery 

Muscles grow when you rest. Sleep is essential for recovery, so aim for 7-9 hours of sleep each night to give your muscles time to repair. 

5. Strength training 

You don’t need to be a bodybuilder, but lifting weights or doing bodyweight exercises like squats or push-ups will help maintain muscle mass and strength. 

By staying active, eating well and getting enough rest, you can prevent or minimize muscle loss and continue to feel strong, no matter your age. It’s all about consistency.