Add these healthy morning habits to your routine.
The biggest bucket list item for your exercise goals should be building and maintaining lean muscle. Everyone naturally loses muscle as they age, and it’s really something you can’t live without. Muscle strength can help you maintain your youthfulness and adopt an active and independent lifestyle. Who deserves it more than you?
We with Nneoma Oparaji, MD, DipABLM, DABOM, A triple board certified media physician in obesity, lifestyle and internal medicine with a strong focus on longevity who recommends trying this morning routine. Longevity experts use this regimen restore muscle mass after 60
“Adults gradually lose muscle mass around age 30 because our muscles become less responsive to growth signals from protein and exercise,” says Dr. Oparaji. “This is important to know because muscle loss increases the risk of falls, dependence, fractures, weakness, and hospitalization. Our ability to climb stairs, carry groceries, get up from a chair, and recover from illness depends on muscle.”
Below are some healthy morning habits that will help you regain muscle mass as you age. Add them to your routine ASAP.
Movement
Starting the day with a healthy dose of movement does wonders for the mind, body and spirit. Additionally, setting aside time for fitness before work deadlines, errands, and daily tasks ensures that you are more likely to accomplish it. So put on your sneakers for a brisk walk, hit the trails for a lap, or do a gentle yoga flow to warm up your muscles.
“I’ve noticed in my patients that people are more likely to exercise in the morning before the demands of the day,” says Dr. Oparaji.
Resistance exercises
If you want to build and maintain muscle mass, resistance training is the name of the game. This form of exercise includes equipment such as resistance bands, free weights, exercise machines, and bodyweight movements that engage your muscles by working against resistance. Research shows that those who do strength training regularly can experience better movement control, physical performance, functional independence, walking speed and cognitive abilities.
“I often tell patients that after age 60, muscles become organs of longevity because strength is one of the strongest predictors of healthy aging,” explains Dr. Oparaji.
A protein-rich breakfast
Morning traffic is only part of the equation. Consumption of a A protein-packed breakfast is as important as ever. in fact, research shows that consuming a moderate amount of high-quality protein three times a day promotes muscle protein synthesis. If you’re not sure what to pick up at the next grocery store, prioritize things like eggs, Greek yogurt, peanut butter, oats, chia seeds (for chia seed pudding), cottage cheese, and black beans (for breakfast burritos).
Alexa Mellardo
Alexa is a freelance writer, editor and content strategist in Greenwich, CT. She has over 11 years of experience in health, fitness, nutrition, travel, lifestyle and home. Read more about Alexa
