Age-related muscle loss can begin at around age 35 and occurs at a rate of 1-2 percent a year for the typical person. After age 60, it can accelerate to 3 percent a year.  Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. It can decrease lifespan and quality of life. 

But just because you lose muscle mass does not mean it is gone forever.  Younger adulthood and middle age is when you want to get a jump on this to preserve muscle strength over time. But if you didn’t start early, it’s not too late to start at any age. Today, we will share some simple ways to help you prevent and reverse muscle loss including easy exercise plan and food options to go with it!  If you are one of those who is concerned about your carbs intake, we will also provide some answers to that!

Source:

https://www.healthifyme.com/blog/exercises-to-prevent-muscle-loss/

https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage#:~:text=Complex%20carbohydrates%2C%20found%20mostly%20in,and%20many%20other%20plant%20foods.

https://www.health.harvard.edu/exercise-and-fitness/age-and-muscle-loss#:~:text=Sarcopenia%E2%80%94defined%20as%20age%2Drelated,remain%20in%20the%20normal%20range.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670#:~:text=Lean%20muscle%20mass%20naturally%20diminishes,muscle%20mass%20at%20any%20age.

https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

https://www.healthline.com/nutrition/sarcopenia#TOC_TITLE_HDR_7

https://baptisthealth.net/baptist-health-news/never-late-building-muscle-strength-60#:~:text=Repeated%20research%20has%20shown%20that,average%2040%2Dyear%2Dold.

https://health.clevelandclinic.org/how-can-you-avoid-muscle-loss-as-you-age/

https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm#:~:text=Adults%20aged%2065%20and%20older,of%20activities%20that%20strengthen%20muscles.

https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age

https://www.nutritionnews.abbott/healthy-living/aging-well/Muscle-Recovery-A-Key-Component-to-Healthy-Aging/