How do you know if your muscles are starting to fail?
You don’t need polished machines to notice the early signs! Here are some warning signs to look out for:
You have difficulty getting up from a chair without momentum.
Climbing a flight of stairs makes you feel more breathless than before.
Your arms and thighs look less “tense” than before.
You may experience stumbling and loss of balance, as well as increased fatigue without any apparent cause.
If several of these symptoms apply to you, a brief consultation with your doctor may be beneficial to take stock.
Protecting Your Muscles: Good Daily Habits
The good news is we can take the step! Even at 70, it’s never too late to strengthen your muscles. All it takes is a little flexibility… and encouragement.
Move smart, but move!
You don’t have to be a marathon runner. The most effective exercises are simple: squats, lunges, light push-ups, stair climbing, or even brisk walking. The key is to move daily, even if it’s just for ten minutes. Gentle yoga, Pilates, cycling, or swimming are also good allies.
Eat “muscle”!
Protein is the main fuel for your muscles. Consume 1.2 to 1.5 grams of protein per kilogram of body weight per day. Some options include eggs, salmon, lentils, natural yogurt, and even a little cheese.
As for 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 these all cause unnecessary fatigue in your body.
