The good news is that we can take the plunge! Even at 70, it's never too late to strengthen your muscles. All it takes is a little flexibility... and enthusiasm.
Move intelligently, but move!
You don't need to be a marathon runner. The most effective exercises are simple: squats, lunges, light push-ups, climbing stairs, or even brisk walking. The key is to move every day, even if it's just for ten minutes. Gentle yoga, Pilates, cycling, or swimming are also good options.
Eat “muscle”!
Protein is the primary fuel for muscles. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight per day. Some good sources include eggs, salmon, lentils, plain yogurt, and even a little cheese.
Regarding vitamins, prioritize vitamin D, calcium, and omega-3 fatty acids (oily fish, almonds, flaxseed oil), while also maintaining adequate water intake.
What if we solved it?
Limit ultra-processed foods, white sugar, saturated fats, and excessive alcohol, as they all cause unnecessary fatigue in your body.
