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.
