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One of the greatest concerns associated with aging is loss of muscle strength and tone. As we age, it becomes harder to keep our muscles healthy. These muscles get smaller and lose its density, decreasing the strength in our muscles and increasing the likelihood of fracture if we fall. What we must realize is that we can still strengthen our muscles and stay fit if we take a few minutes every day to do some muscle-strengthening exercises. A healthy diet in conjunction is a must as well. Why Muscles Deteriorate Muscle deterioration mostly affects people over the age of 65. There is no significant proof as to why muscles deteriorate with age. However, doctors believe that systematic weight inflammation and lack of proper dietary nutrition, such as, proteins are contributing factors. Furthermore, it is believed that insulin, a hormone released during and after a meal, does not shut down as we age, resulting in muscle breakdown that increases during meals. Another factor believed to be responsible for muscle deterioration with age is poor blood supply. Poor supply of blood fails to deliver nutrients and hormones to muscles, and this, in turn, causes muscle deterioration. How to Avoid Muscle Deterioration with Diet Muscle deterioration that occurs with age can be prevented with proper protein intake. Adults of retirement age should always speak to their doctors about their daily protein intake before increasing this in their diets. Foods, such as, eggs, fish oil, salmon, pulses, legume, yoghurt and flax seeds are high in protein. In addition, spinach, broccoli, carrots and tomatoes are also vegetables high in protein. Vegetarians can also consider quinoa, a grain packed with protein coming from South America. If you are not a vegetarian, you should eat plenty of red meat and turkey. However, keep in mind; red meats are also high in cholesterol. They are also a burden on kidney functioning. This is why you need to plan a diet suited for senior years with the help of your doctor. How to Avoid Muscle Deterioration with Exercise There are many ways to avoid muscle deterioration related to aging with proper exercise which helps to strengthen muscle mass. However, there is nothing like walking for 30 minutes a day, and resistance training exercises at least 3 days a week. When strength training, consider paying attention to each muscle group, separately and lifting weights that do not tax your body. Keep your age in mind when selecting weights. If you are unable to lift even the lightest of weights, the best method of building muscle mass is through water aerobics. There is a theory that various foods with anti-inflammatory properties and high in antioxidants can also help slow muscle deterioration. However, there is no proof yet to support this theory. Various pharmaceutical companies too, are in the process of manufacturing drugs that may reduce muscle mass loss in the elderly. However, these are all in their research stages. If you wished to avoid muscle mass loss, and needed a place to exercise, with light weights or water aerobics, or walk in beautiful, serene surroundings, you should consider living in an active adult community. Active adult communities enable you to live a healthy and fun life. Interested? Why not check out some of these fabulous Active adult living communities mentioned below. - Sun City Huntley by Del Webb – Huntley, Illinois
- Kings Gate – Port Charlotte, Florida
- Spring Meadow – Smyrna, Delaware
- Shea Homes at Ardiente – North Las Vegas, Nevada
- The Villas at Deep River Plantation - Greensboro, North Carolina
These are just a few randomly chosen communities and we have close to 6000 communities that are featured on ActiveAdultLiving.com. Visit our website today for community information, realtor contacts, images and maps and a wealth of more information on fantastic senior, age targeted or age restricted lifestyle communities across USA, Canada and Mexico. Author: Lisa LaCount writes articles courtesy of ActiveAdultLiving.com, the most comprehensive source of information on Senior living communities in the web. You will find over 5800 listings of 55+ communities such as Sun City Huntley by Del Webb in this web site. Those interested in locating an ideal 55 communities to relocate and settle down can benefit from the AAL website which provides precise and comprehensive information on various communities across USA or follow us on Twitter at 55ActuveAdults for alerts and posts on lifestyle, price, type of houses and promotions.
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