As women age, maintaining muscle mass becomes crucial for overall health, improved metabolism, and longevity. From as young as 30, the body naturally begins to lose muscle mass, but with the right strategies, you can slow this process and even build strength.
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Here are practical, effective tips to keep your muscles strong and healthy:
1. Prioritise protein
Muscle repair and growth require adequate protein intake. Aim for a balanced diet with lean sources like chicken, fish, eggs, and plant-based proteins like lentils and quinoa. Consider protein-rich snacks, such as Greek yoghurt, cottage cheese or nuts, especially post-workout.
2. Incorporate strength training
Strength training is one of the most effective ways to preserve and build muscle. Include exercises like squats, lunges, and resistance band workouts 2–3 times a week. Start with light weights or body weight and gradually increase as you gain strength.
3. Don’t skip cardio
While cardio is primarily great for heart health, high-intensity interval training (HIIT) can stimulate muscle development. Alternate between bursts of high-intensity effort and rest for a workout that boosts both your heart and muscles.
4. Support recovery with sleep
Muscle repair happens during rest. Adults should aim for 7–9 hours of quality sleep per night. Establish a bedtime routine, limit screen time before bed, and ensure your sleep environment is comfortable and dark.
5. Stay hydrated
Dehydration can impair muscle recovery and performance. Drink water throughout the day and consider electrolyte-rich beverages after intense workouts to replenish essential minerals.
6. Mind your hormones
As women approach perimenopause and menopause, hormonal changes can impact muscle mass. Consult a healthcare provider for personalised advice, which might include hormone replacement therapy or supplements like vitamin D and calcium for bone and muscle support.
7. Add creatine to your routine
Creatine is a safe and well-researched supplement that enhances muscle strength and recovery. Consult a dietitian or physician to see if it’s right for you.
8. Track your progress
Use measurements, progress photos, or a fitness journal to track your muscle-building journey. Small milestones can keep you motivated and highlight the results of your hard work.
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