Incorporate these invigorating morning practices into your daily schedule.
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A non-negotiable goal for anyone’s fitness journey should be the development and maintenance of lean muscle. As we age, muscle mass inevitably declines, becoming indispensable for daily function. Sustaining muscle strength is like holding onto the secret of youth, facilitating an active and self-reliant lifestyle. Surely, you owe this to yourself.
We consulted with Nneoma Oparaji, MD, DipABLM, DABOM, a Triple Board Certified Media Physician specializing in obesity, lifestyle, and internal medicine, who shares a keen interest in longevity. She recommends adopting this morning regimen, a routine favored by longevity specialists, to enhance muscle mass post-60.
“Around the age of 30, adults begin to experience a decline in muscle mass because muscles become less responsive to the growth triggers from protein and exercise as we age,” Dr. Oparaji elaborates. “Recognizing this is crucial, as muscle deterioration increases the likelihood of falls, dependency, fractures, frailty, and hospitalization. Our muscle power determines our ability to navigate stairs, carry groceries, rise from chairs, and recuperate from illnesses.”
Listed below are some revitalizing morning habits designed to bolster muscle mass as you age. Integrate them into your routine without delay.
Movement
Kickstarting the day with a healthy dose of movement works wonders for the mind, body, and soul. Plus, carving out time for fitness before work deadlines, errands, and daily tasks set in ensures you’re more likely to get it done. So, lace up your sneakers for a brisk walk, hit the trails for a cycle, or perform a gentle yoga flow to warm up your muscles.
“I have noticed among my patients that people are more likely to exercise in the morning before the demands of the day take over,” Dr. Oparaji says.
Resistance Exercises
If you want to build and maintain muscle mass, resistance training is the name of the game. This form of exercise includes tools like resistance bands, free weights, gym machines, and bodyweight movements that engage your muscles by working against resistance. Research shows that those who perform regular strength training can experience improved movement control, physical performance, functional independence, walking speed, and cognitive abilities.
“I often tell patients that after 60, muscle becomes a longevity organ because strength is one of the strongest predictors of healthy aging,” Dr. Oparaji explains.
Protein-Packed Breakfast
Morning movement is just part of the equation. Consuming a protein-packed breakfast is just as important. In fact, research indicates that consuming a moderate amount of high-quality protein three times per day promotes muscle protein synthesis. If you’re unsure of what to pick up on your next grocery store run, prioritize things like eggs, Greek yogurt, peanut butter, oatmeal, chia seeds (for chia seed pudding), cottage cheese, and black beans (for breakfast burritos).