Aug 5, 2021
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:
- Eat enough protein* and calories each day
- 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.
|Ounces||Food||Estimate Serving Size||Grams of Protein|
|1||Nuts or seeds||1/4 cup||6|
|1||Peanut butter||2 tablespoons||8|
|3||Meat||deck of playing cards||21|
|2||Cheese||4 dice or 1 domino||14|
|1 – 1 1/2||Dried beans & legumes||1/2 cup cooked||7|
|2||Tuna fish||1/4 cup||14|
Physical activity is key to building muscle.
Current recommendations include**:
- 150 minutes of moderate-intensity aerobic exercise per week (approx. 20 minutes per day)- walking, yoga, swimming, or cycling
- 2 days per week include muscle-strengthening exercises and balance training
**Check with your personal physician before starting any new exercise program.