Athena Vale
Maintaining muscle mass is essential for extending mobility and reducing the risk of age-related diseases. Muscle loss can impact daily activities, balance, and energy levels, making it difficult to perform simple tasks. To preserve muscle health, strength training is key, and it's never too late to start. This can be done through weight-bearing exercises, such as power yoga, or by challenging your muscles with resistance bands, weight machines, or your body weight. Consuming adequate protein is also crucial, as it is the building block for muscles and supports muscle growth and recovery. Additionally, incorporating aerobic exercises and maintaining a well-balanced diet with complex carbs and healthy fats can help maintain muscle while optimising fat loss.
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What You'll Learn
Consume a high-protein diet
Consuming a high-protein diet is essential to maintaining muscle mass. Protein is the building block of muscles, and getting enough protein will help maintain muscle mass and promote muscle growth. As you age, your body requires more protein to keep your muscles strong and your body energised.
It is recommended that you eat one gram of protein for every kilogram of body weight. For example, if you weigh 70 kilograms, you should aim to eat 70 grams of protein per day. This can be achieved by eating a variety of protein-rich foods, such as lean meats, poultry, fish, dairy, eggs, beans, and nuts. Spreading your protein intake throughout the day is important, and it is recommended to aim for 1.2 to 1.6 grams of protein per kilogram of body weight.
In addition to whole food sources, protein supplements such as smoothies or protein shakes can be helpful if you are struggling to reach your recommended daily protein intake. These can be a convenient and tasty way to boost your protein intake, especially after a workout when your muscles are particularly receptive to the muscle-building effects of protein.
Protein is most effective when consumed as part of a well-balanced diet that includes complex carbohydrates and healthy fats. Carbohydrates are essential for maintaining energy levels during high-intensity or long-duration workouts, while healthy fats help you feel full and provide a slow-burning energy source. Staying hydrated is also important, as it can help prevent fatigue and muscle loss.
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Incorporate strength training
Strength training is an important aspect of maintaining muscle mass and function, which is key to a good quality of life. Strength training, also known as weight or resistance training, is the foundation of functional strength. It involves performing exercises that contract our muscles against an outside resistance, which can be achieved using free weights, weight machines, or body weight.
The benefits of strength training are empowering and can improve our quality of life as we get older. It can help to keep up the activities we enjoy and can also help prevent injuries. For example, strength training can improve balance and prevent falls, which become a concern as we age. It also brings physiological and mental benefits, as well as improving the way our body processes food to help prevent diabetes and related diseases.
To incorporate strength training into your routine, it is important to consider the time to train and recover. Building and maintaining muscle requires consistent training, a healthy diet, and adequate rest. Experts recommend challenging workouts that build quality muscle mass and strength, but it is important to listen to your body and not overdo it. If you are new to strength training, it is recommended to start slowly and build up gradually. Focus on your form, and add more weight slowly over time.
Research has shown that even a small amount of strength training can be beneficial. One study found that just one set per muscle group was enough to maintain muscle mass, and another study showed that participants who lifted weights just once a week were able to maintain their strength.
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Maintain a calorie deficit
Maintaining a calorie deficit is a crucial aspect of losing fat while preserving muscle mass. This involves consuming fewer calories than you burn each day. To achieve this, it is recommended to aim for a safe and sustainable weekly weight loss of up to 2 pounds.
To effectively maintain a calorie deficit, it is essential to combine it with an exercise regimen that includes resistance training. Research supports the combination of aerobic (cardiovascular) exercises and resistance training for optimal results. A 2018 systematic review and meta-analysis found that older adults with obesity who engaged in resistance training two to three times a week for six months successfully prevented muscle loss while reducing fat mass and body weight.
Resistance training is a key factor in preserving muscle mass during weight loss. It is recommended to incorporate resistance training two to three times a week into your fitness routine. This can be in the form of exercises that use your body weight, such as push-ups, abdominal crunches, lunges, and step-ups, or with the addition of weights or machines.
In addition to resistance training, a well-balanced diet that includes sufficient protein intake is vital for maintaining muscle mass. Protein promotes protein synthesis, which is the process by which amino acids, the building blocks of protein, form into muscle mass. It is recommended to consume 1.2 to 1.6 grams of protein per kilogram of body weight, spread throughout the day. Complex carbs and healthy fats are also important components of a balanced diet as they provide energy and help prevent fatigue and muscle loss.
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Include weight-bearing exercises
Weight-bearing exercises are a great way to improve bone health, build muscle, and enhance overall fitness. The key is to customise the exercise to your ability and work from there. The goal is to challenge your body and allow it to adapt and grow stronger.
There are many ways to perform strength training, and you can use dumbbells, resistance bands, weight machines, or your body weight. If you are new to strength training, it is a good idea to meet with a professional, such as an exercise physiologist, physical therapist, or athletic trainer, to get started. They can help you understand the proper form and avoid injury.
You can start with one set of 8-15 repetitions for each muscle group, picking a weight that is challenging but not too difficult. Gradually increase the number of sets and the weight as your body strengthens. It is important to be consistent and commit to a routine. You don't need to work out for hours; two to three strength training sessions per week are enough.
If you are physically able, include exercises that challenge your balance, such as standing and doing a shoulder press with dumbbells. You can also try standing body weight exercises, such as single-leg balance and lateral leg raises.
Remember, it is never too late to start. Even individuals in their 90s and 100s can enhance their muscle mass and physical performance with the right exercises.
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Stay active during treatment
Staying active during treatment is crucial to maintaining muscle mass and preventing muscle loss. Here are some tips to help you stay active and preserve your muscle health:
Engage in Regular Physical Activity
It is essential to make time for physical activity during treatment. The American Cancer Society recommends following the U.S. Surgeon General's physical activity guidelines, which advise adults to engage in at least 150 minutes of moderate aerobic exercise each week. Additionally, strength training is recommended twice a week for all major muscle groups, with sessions lasting a minimum of 20 minutes.
If you are unable to leave your bed or room during treatment, there are still options for staying active. You can perform bodyweight exercises such as push-ups, abdominal crunches, lunges, and step-ups, which can be done at home without any equipment. Remember to always consult your doctor before starting any exercise program, especially if you have physical restrictions or limitations due to treatment.
Maintain a Healthy Diet
A healthy diet is crucial for maintaining muscle mass. Consuming adequate protein is essential, as it is the building block of muscles. Aim for a daily protein intake of 1.4–2.0 grams of protein per kilogram of body weight. This will help maintain and build muscle mass. Include protein-rich foods such as lean meats, fish, dairy, eggs, beans, and nuts in your diet. If you find it challenging to reach your protein goals through diet alone, consider adding protein supplements, smoothies, or protein shakes to your routine.
In addition to protein, focus on eating a well-rounded diet with a variety of nutritious foods. This will ensure you are getting all the necessary nutrients to support muscle health and overall health. Stay hydrated by drinking enough water, especially if you are active or exercising. Proper hydration supports muscle recovery and performance.
Get Adequate Rest and Sleep
Allow your body to rest and recover. Getting enough sleep is crucial for muscle recovery, as it gives your muscles time to repair and regenerate. Listen to your body, and understand that rest is just as important as activity. Avoid overtraining, as it can lead to increased stress and potential muscle damage. Take rest days and practice patience as your body heals and recovers.
Consider Working with a Professional
If you need guidance or have specific concerns, consider working with a trained professional. The American College of Sports Medicine has certified cancer exercise trainers who can create personalized workout plans based on your diagnosis, treatment, and recovery status. They can provide expertise and support to help you stay active and maintain muscle mass during treatment safely and effectively.
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Frequently asked questions
As we age, it's normal to experience some reduction in muscle mass, strength and function. To maintain muscle, it's important to do strength training and weight-bearing exercises. The American Cancer Society recommends that adults get at least 150 minutes of moderate aerobic exercise each week and participate in strength training twice a week for all major muscle groups.
Strength training can be done in many ways, including using dumbbells, resistance bands, weight machines, or your own body weight. Some examples of exercises that use your body weight are pushups, abdominal crunches, lunges, and step-ups.
To maintain muscle mass while losing weight, it's important to eat a high-protein diet, do resistance training, and schedule recovery time. Research suggests that a well-balanced diet that meets your nutritional and energetic needs is key to maintaining muscle while optimizing fat loss.
The principle of 'use it or lose it' refers to the importance of consistent physical activity to maintain neuromuscular function as we age. This can be achieved through strength training and weight-bearing exercises.
