49 Blackburn Center, Gloucester MA | 100 Cummings Ctr, Ste 106H, Beverly, MA
978-281-1750
srcare@seniorcareinc.org

Increasing Strength for Older Adults

Aug 5, 2021

Join SeniorCare’s Registered Dietician, Deb Davidson for a Zoom session to discuss how to maintain muscle and ways to increase protein in your diet on Tuesday, August 10, 2021 at 1:30pm. Call 978-865-3571 for information and to reserve your space and receive the Zoom login information.

Muscles support physical strength and power.

Maintaining muscle mass reduces the risk of falls and bone fractures as well as weight. Muscle mass can start to decrease as early as your 30s!

To maintain muscle mass:

  1. Eat enough protein* and calories each day
  2. Engage in physical activity regularly

*Protein: Older adults have an increased need for protein. Try to consume protein several times throughout the day. For example, add eggs, cheese, peanut butter, or yogurt, to your breakfast; and have snacks with protein such as nuts or cheese and crackers. Your meal from the nutrition program contains approximately 30 grams of protein.

OuncesFoodEstimate Serving SizeGrams of Protein
1Nuts or seeds1/4 cup6
1Peanut butter2 tablespoons8
3Meatdeck of playing cards21
2Cheese4 dice or 1 domino14
1Egg1 egg7
1 – 1 1/2Dried beans & legumes1/2 cup cooked7
2Tuna fish1/4 cup14

Physical activity is key to building muscle.

Current recommendations include**:

  1. 150 minutes of moderate-intensity aerobic exercise per week (approx. 20 minutes per day)- walking, yoga, swimming, or cycling
  2. 2 days per week include muscle-strengthening exercises and balance training

**Check with your personal physician before starting any new exercise program.

Please contact Deb Davidson, MS, RDN, LDN at 978 865-3571 with questions.