Lead an active lifestyle No it’s just compatible with advanced age, but is recommended by the doctors. And birthdays should not mean abandoning activity, exercise or sportsbecause everything is very beneficial for mental and physical health of older people.
In fact, when you intend to have better health and life longest, physical activity counts more than weightespecially if it exceeds or is obese. Or at least that is what a review of studies in cell of 2021, after reviewing a large number of previous research.
Benefits
Among the positive aspects of physical activity, it is worth highlighting the following:
- Improves movement capacity, flexibility and cardiovascular endurance.
- Helps prevent cardiovascular and metabolic problems.
- Prevents overweight and helps its treatment.
- Improves joint and bone health.
- Helps you relax.
- Promotes rest.
- Improves mood and relationships with others.
- It helps you feel good and energized to face everyday life.
The key to success
Given this panorama, Millions of Spaniards are currently wondering what steps to follow to gain muscle mass if you are over 50 years old.. And the key is in a combination of three factors that cannot go unnoticed: training, nutrition and healthy habits.
First of all, training should be resistance training, such as lifting weights or using elastic bands. What’s more, it is one of the most effective methods – if we work the whole body and do not focus on a single muscle group – to stimulate muscle growth and maintaining strength.
Among the exercises of full body most recommended by nutritionists and sports professionals squats, bench press, deadlifts and pull-ups are included.
Secondly, diet is a factor to take into account. It is advisable to consume high-quality proteins, present in multiple foods such as fish, eggs and legumes, since they are essential for muscle repair and development.
In addition, it is essential to maintain a balanced intake of carbohydrates and healthy fats.which provide the energy necessary for training. Finally, rest is very important in muscle recovery. In fact, Getting enough sleep allows tissue regeneration.
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