Why You Should Increase Muscle Mass

By Lois Thomson

Eating well and following a nutritious diet is not enough to preserve good health.  Maintaining muscle is also one of the most important aspects of long-term health and longevity.

The average person starts losing muscle as early as age 25, with the loss increasing at a greater percentage as you get older.  But age is not the only factor in muscle loss, as injuries and certain diseases can also contribute.

Muscle tissue is important for several reasons, among them because it boosts metabolism, supports overall health, improves cardiovascular fitness, reduces the risk of chronic disease, and increases resistance to stress and illness.  On the other hand, muscle loss can contribute to physical and mental decline. 

In your effort to increase muscle mass, keep in mind to set realistic goals, design a workout plan, consider nutritional needs, and allow time for rest and recovery.

The following exercises can help build and maintain muscle as you age:

• Squats

• Wall pushups

• Seated knee lifts – sit in a chair and alternate lifting one knee toward your chest

• Bicep curls with light dumbbells

• Step-ups – step up and down, one foot at a time, onto a platform or step

• Shoulder press with resistance bands – stand or sit with a resistance band under your feet.  Hold the band handles at shoulder height and lift the handles upward.

• Side leg lifts

• Standing calf raises – standing with your feet apart, rise onto the balls of your feet by lifting your heels off the ground