Our physical therapist explains. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles. Exercise Heart Rate Zones Explained. Stay Fit in Your 40s, 50s, 60s, 70s and Beyond. Trending Topics. What Parents Need to Know. For example, a pound man would need about 79 g to g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis.
This is a high amount compared with the average diet, but there are many ways to get the extra protein you need. Animal sources meat, eggs, and milk are considered the best, as they provide the proper ratios of all the essential amino acids.
Yet, you want to stay away from red and processed meat because of high levels of saturated fat and additives. Instead, opt for healthier choices, such as. Protein powders can offer about 30 g per scoop and can be added to all kinds of meals like oatmeal, shakes, and yogurt. Also, to maximize muscle growth and improve recovery, he suggests consuming a drink or meal with a carbohydrate-to-protein ratio of about three-to-one or four-to-one within 30 minutes after your workout.
For example, a good choice is 8 ounces of chocolate milk, which has about 22 g of carbs and 8 g of protein. Building muscle is not all about strength, says Dr. You also need power. A good way to improve overall muscle power is with your legs, since they are most responsible for mobility. For instance, when rising from a seated position, try to do it quickly. When climbing stairs, hold the handrail and push off a step as fast as possible.
To gain more muscle mass, older men need a structured and detailed PRT program, says Dr. Check with your doctor before embarking on any kind of strength-training routine. Then enlist a well-qualified personal trainer to help set up a detailed sequence and supervise your initial workouts to ensure you perform them safely and in the best manner.
As you progress, you can often perform them on your own. After you have established a routine, there are several ways to progress. If muscle fibers fail to clear these potentially dangerous entities, they will become smaller and weaker. In , Stanford University stem cell biologist Thomas Rando and colleagues combined the circulation of young and old mice and found that factors in the blood of young mice were able to rejuvenate muscle repair in aged mice.
It is now well known that the levels of circulating hormones and growth factors drastically decrease with age and that this has an effect on muscle aging. Indeed, hormone replacement therapy can efficiently reverse muscle aging, in part by activating pathways involved in protein synthesis. Moreover, the muscle itself is a secretory endocrine organ. Proteins produced by the muscle when it contracts flow into the blood, either on their own or encased in membrane-bound vesicles that protect them from degradation by circulating enzymes.
Bente Pedersen of the Centre of Inflammation and Metabolism and Centre for Physical Activity Research in Denmark was the first to use the term myokine to describe these proteins. Secreted myokines can act locally on muscle cells or other types of cells such as fibroblasts and inflammatory cells to coordinate muscle physiology and repair, or they can have effects in distant organs, such as the brain.
Although several of these myokines have been identified—in culture, human muscle fibers secrete up to different proteins—researchers have only just begun to understand their role in muscle aging. The first myokine to be identified, interleukin-6 IL-6 , participates in muscle maintenance by decreasing levels of inflammatory cytokines in the muscle environment, while increasing insulin-stimulated glucose uptake and fatty-acid oxidation.
Elderly people with high circulating levels of IL-6 are more prone to sarcopenia. Another myokine, insulin-like growth factor 1 IGF-1 , can trigger the swelling of muscle fibers, including after exercise.
IGF-1 levels decrease with age, as do levels of the cell-surface receptor that IGF-1 binds to, and mice that overexpress IGF-1 are resistant to age-related sarcopenia. When injected into old mice, apelin boosted the formation of new mitochondria, stimulated protein synthesis, autophagy, and other key metabolic pathways, and enhanced the regenerative capacity of aging muscle by increasing the number and function of satellite cells. As with IGF-1, levels of circulating apelin declined during aging in humans, suggesting that restoring apelin levels to those measured in young adults may ameliorate sarcopenia.
Although the causes of muscle loss are numerous and complex, there is now copious evidence to suggest that exercise may prevent or reverse many of these age-related changes, whereas inactivity will accelerate muscle aging. More surprisingly, the immune system had not aged much either. For example, the number of satellite cells can be increased by exercise, and active elderly people have more of these cells than more-sedentary individuals do. This is the reason why exercise prior to hip and knee surgery can speed up recovery in the elderly.
A lack of exercise decreases the efficiency and number of mitochondria in skeletal muscle, while exercise promotes mitochondrial health. Exercise can even spur muscle cells to maintain more-youthful levels of gene transcripts and proteins. Osteoporosis is a common problem, especially for older women. Bones break more easily. Compression fractures of the vertebrae can cause pain and reduce mobility.
Muscle weakness contributes to fatigue, weakness, and reduced activity tolerance. Joint problems ranging from mild stiffness to debilitating arthritis osteoarthritis are very common.
The risk of injury increases because gait changes , instability, and loss of balance may lead to falls. Some older people have reduced reflexes. This is most often caused by changes in the muscles and tendons, rather than changes in the nerves.
Decreased knee jerk or ankle jerk reflexes can occur. Some changes, such as a positive Babinski reflex , are not a normal part of aging. Involuntary movements muscle tremors and fine movements called fasciculations are more common in the older people. Older people who are not active may have weakness or abnormal sensations paresthesias.
People who are unable to move on their own, or who do not stretch their muscles with exercise, may get muscle contractures. Exercise is one of the best ways to slow or prevent problems with the muscles, joints, and bones. A moderate exercise program can help you maintain strength, balance, and flexibility.
Exercise helps the bones stay strong. It is important to eat a well-balanced diet with plenty of calcium. Women need to be particularly careful to get enough calcium and vitamin D as they age. Postmenopausal women and men over age 70 should take in 1, mg of calcium per day. Women and men over age 70 should get international units IU of vitamin D daily. If you have osteoporosis, talk to your provider about prescription treatments. Pathogenesis of osteoarthritis. Philadelphia, PA: Elsevier; chap Gregson CL.
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