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4 Ways for Aging Adults to Build Muscle

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As people age, muscle-wasting conditions become more common. Fortunately, there are some things you can do to help your senior loved one build muscle tissue, even if he or she has medical or mobility issues. Here are some effective muscle-building tips to consider so your loved one can stay strong and active during the golden years.

1. Increase Protein Intake

One of the most important interventions you can make to ensure your loved one builds muscle mass is to encourage protein intake. Offer lean proteins such as tuna and salmon, because this type of fatty fish is rich in omega-3 fatty acids. These healthy fats may also play an important role in building muscle tissue. While protein is thought to be an essential building block of muscle tissue, don’t overdo it when it comes to your loved one. A senior’s body can only process a certain amount of protein, and too much may cause renal problems.

If your loved one needs help adopting healthy dietary habits and routines that build muscle strength, consider enlisting the help of a professional caregiver. When considering at-home care, Orlando, FL, families should make sure their senior loved ones have the resources they need to maintain their independence and remain healthy. Trusted in-home care professionals can assist seniors with daily tasks like cooking, bathing, and exercise, and they can also encourage them to focus on healthier lifestyle habits.

2. Consider Carbs

Healthy carbohydrates, such as fruits and vegetables, can also strengthen and build muscle. Complex carbohydrates supply elderly people with the energy they need to stay active so they can perform muscle-building exercises without getting fatigued. While healthy carbohydrates can provide energy and enhance muscle tissue, eating too many carbohydrates, even complex carbs, may lead to sleepiness, weakness, and fatigue.

3. Do Strength Training Exercises

Mild strength training with light weights is one of the fastest ways to build muscle. Consider purchasing light weights your loved one can wear around the ankles when walking. Strength training exercises build up muscle tissue and strengthen the surrounding tissues of the muscles. Make sure your loved one starts out slowly and then gradually builds up to walking longer distances. Check with your loved one’s healthcare provider before buying ankle weights. It’s essential that your loved one be physically fit and healthy enough to withstand a new strength training program. If the doctor determines your loved one is unable to work out with ankle weights because of pain, skin problems, poor circulation, or other conditions, there are other options. For example, your loved one can hold a small soup can in each hand and flex and straighten his or her arms as tolerated. This activity builds muscle in the arms, and then when the physician determines your loved one is ready and able, he or she can start working out with the ankle weights. 

Some aging adults need help to get the exercise they need, and the amount of assistance required can vary, from occasional to around the clock. If your senior loved one needs hourly or live-in care, Windermere Home Care Assistance can help. Our caregivers can assist with exercise and mobility, prepare nutritious meals, provide timely medication reminders, and help with a wide array of other important daily tasks.

4. Consume Plenty of Vitamin C

Vitamin C is an essential nutrient that can build muscle. This important vitamin enhances healthy collagen and muscle formation and is crucial for keeping the bones, ligaments, and skin healthy. If your loved one doesn’t consume enough citrus fruits or green vegetables, discuss supplementation with his or her physician. Make sure your loved one takes only the recommended daily allowance of vitamin C, because dosages that are too large can raise the risk for kidney stones and acid reflux.

Some aging adults may need help choosing healthy foods and getting the exercise they need to stay strong in the golden years. In Altamonte Springs, elderly home care agencies can be a great boon to seniors. With the help of the caregivers at Home Care Assistance, your aging loved one can lead a happier and healthier life. We offer a revolutionary program called the Balanced Care Method, which encourages seniors to eat nutritious foods, exercise and socialize regularly, and focus on other lifestyle factors that increase life expectancy. Call us today at (407) 604-0506 to discuss how we can give you the peace of mind that comes from knowing your loved one is being cared for with professionalism and compassion

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