Aarp smart guide to muscle health | members only

20. EMBRACE AEROBICS Aerobic exercise and strength training are perfect bedfellows. In 2022, for example, the _British Journal of Sports Medicine_ published two separate studies

demonstrating that muscle-strengthening exercises and aerobic physical activities — walking, swimming, water aerobics, cycling and dancing — lower the risk of death from any cause. Although

both work individually, they work even better in tandem, researchers concluded.  “Aerobic exercise plays a significant role in overall muscle health and strength, even though it’s often

associated more with cardiovascular benefits,” explains Batts. First, it enhances circulation, which infuses muscles with the oxygen and nutrients they need for repair and growth. Second, it

improves endurance, which allows muscles to perform for longer periods without fatigue. Finally, it helps with weight management, which reduces the strain on muscles and joints so they can

perform better. The U.S. Department of Health and Human Services says healthy adults should do at least 150 minutes of moderate-intensity aerobic activity per week. 21. STRETCH FOR SUCCESS

Stretching is “crucial” for maintaining muscle health and overall physical function, according to Batts. “Stretching increases muscle flexibility, which is essential for maintaining full

range of motion in joints. This can help older adults perform daily activities more easily and reduce the risk of injuries,” she says, adding that regular stretching can also help relieve

the tension and soreness that often follows strength training, reduce back pain and other musculoskeletal issues by improving posture, and prevent injuries that occur from muscle imbalances

or tightness. Aim to stretch your major muscle groups at least two to three times per week, Batts says. 22. FIND YOUR BALANCE If you want stronger muscles, you need better balance,

according to Batts, who says balance helps maintain proper alignment and posture, which in turn enhances physical performance and reduces the risk of injury. “Good balance ensures that

muscles are used efficiently and correctly during movement, promoting muscle strength and stability,” notes Batts, who recommends improving your balance using static exercises like standing

on one leg. Start by holding onto something for support, if necessary, then progress to balancing without assistance. Eventually, incorporate unstable surfaces like a balance beam or half of

a foam roller. 23. STAND UP FOR YOURSELF If you can’t persuade yourself to start resistance training, you can still improve your strength by making a small yet impactful adjustment to your

lifestyle: Sit less and stand more. “Prolonged sitting can cause tight hip flexors, weak glutes and inhibited core muscles. This can lead to excess stress on the low back and other movement

compensations, such as forward shoulders and a forward head posture,” says Batts, who adds that standing engages more muscles — particularly in the legs, core and back — compared to

sitting. Standing also promotes better posture, which reduces the risk of musculoskeletal issues like back and neck pain, and improves blood flow, which reduces the risk of tightness and

stiffness. “Set reminders to stand up and move around every 30 to 60 minutes. Even short breaks can make a big difference,” Batts says. Getty Images WHAT TO EAT AND DRINK 24. PROTEIN,

PROTEIN, PROTEIN When it comes to building and maintaining muscle, exercise is only part of the equation. Just as important  are the foods you eat — especially protein, according to Yasi

Ansari, a registered dietitian and a spokesperson for the Academy of Nutrition and Dietetics. “Protein supports the immune system and bone health, and maintains, repairs and helps build

muscle mass. It also helps people recover from injuries and, when consumed consistently throughout the day, can help keep energy levels stable,” says Ansari, who adds that most people need

more protein as they age to maintain muscle health. According to the U.S. Department of Agriculture’s “Dietary Guidelines for Americans,” women and men who are 51 and older should consume at

least 46 grams and 56 grams of protein, respectively, every day. 25. POP PROTEIN POST-WORKOUT How much protein you consume is more consequential than when you consume it. “It used to be

thought that the best practice was to spread protein intake evenly throughout the day, but [new research] challenges this,” explains Ansari, who says scientists used to believe that muscles

could only synthesize so much protein at one time. Now, they think there’s no limit to the amount of protein that muscles can use from any given meal. Simply put: Do what works for you,

whether that’s loading up on protein during a single, protein-packed meal or eating smaller doses of it throughout the day. 26. LOAD UP ON LEUCINE What makes protein so useful is an

essential amino acid called leucine. “Leucine is a branched-chain amino acid that activates a key signaling pathway needed to build muscle. Look for sources that offer 2.5 to 3 grams of

leucine per serving. An intake of at least 30 grams of protein can offer this,” explains Ansari, who says you can get 30 to 40 grams of protein — and, therefore, 2.5 to 3 grams of leucine —

by eating any of these foods, to name just a few examples: 1 cup of ground turkey; 5 ounces of chicken; 1.5 cups of Greek yogurt topped with granola; 5 to 6 ounces of cooked salmon; one can

of white tuna, depending on the brand; or 1.5 cups of baked tofu, edamame or black beans. 27. FILL PROTEIN GAPS WITH SUPPLEMENTS Because of reduced appetite, older adults often struggle to

eat enough throughout the day. That’s why Ansari suggests a “food-first” approach to consuming protein. If you eat full, well-balanced meals and still struggle to consume enough protein,

however, supplements like protein powders, shakes and bars can help. “If you’re thinking about adding protein supplements, speak with your physician and dietitian first. There are some cases

where a protein supplement would not be appropriate,” cautions Ansari, who says whey protein isolate generally provides a higher protein content and is more readily absorbed in the body,

though casein, pea and rice proteins also are beneficial. Whatever variety you choose, make sure it’s compatible with any food allergies or restrictions you might have, and look for

third-party testing labels like “NSF,” “NSF Certified for Sport,” “Informed Choice” or “Informed Sport.” “Products with these labels go through rigorous testing to ensure what you see on the

label is what you will get. It also tests the quality of the product,” adds Ansari. 28. CONSIDER CREATINE Along with protein, bodybuilders who are trying to pack on muscle make sure they

ingest creatine, an amino acid that they get via high-protein foods or through supplements. But creatine isn’t just for body builders. A 2019 study published in the _Journal of Clinical

Medicine _suggests that creatine supplementation may also benefit older adults by helping them maintain muscle vitality.  “Creatine is well-researched when it comes to strength and power

output,” says Ansari, who notes that creatine might also help enhance memory, improve balance and decrease the risk of falls in older adults. Consult a physician or registered dietitian to

determine the right amount and sources of creatine for your needs. 29. CHECK YOUR VITAMIN LEVELS Because nutrients like calcium, niacin, vitamin D and vitamin B12 also can impact your

ability to build and maintain muscle, it’s worth determining whether you’re getting enough of them in your diet. If you aren’t, supplements might help. “Connect with your physician and

registered dietitian nutritionist,” Ansari says. “They can help you identify which micronutrients you may be deficient in, help with testing and provide recommendations on foods and

supplements.” 30. STAY HYDRATED Finally, if there’s one simple thing you can do to optimize your muscle health at any age, it’s drink more water. “Water supports the transport of nutrients

within the body, supports joints, excretes waste products and so much more,” explains Ansari, who says dehydration can cause the body to cannibalize its own muscle tissue to use for energy.

The National Academy of Medicine says men and women should consume 3 liters and 2.2 liters of fluid every day. “To meet fluid needs, consider setting fluid reminders, sip on fluids

throughout the day [and] purchase a new water bottle that you will actually drink from — it makes a difference,” Ansari says. This can include water, low-sodium broth, dairy and herbal teas.