Of course, as we move into our 50s, 60s or 70s, our metabolism slows down and muscle mass decreases. But what they recommend the most is that we must walk 10,000 steps a day in order to be healthy.

Of course, walking at a good pace has many benefits in general, and especially on a cardiovascular level. However, walking does not help us build muscle or gain strength. So what can we do to reach 70 and beyond with full independence?

Abandon restrictive diets and other foolproof keys to maintaining muscle mass after 50

Because dynamic balance, which helps us climb stairs and avoid falls, is reduced due to the deterioration of the musculoskeletal system and neurological functions, reports El Confidencial.

Muscle mass declines between 3 and 8 percent per decade from age 30, increasing deterioration from age 60.

There are subjects who have dedicated their entire lives to training and know that having muscle mass allows them greater mobility and resistance. Photo: Alessandro Biascioli

Exercises for the recovery of muscle mass in the elderly

There are different types of exercises we can use to improve muscle mass, depending on the muscles we want to strengthen.

We present some ideas in this article, but you can also consult with a personal training specialist or physical therapist who can more specifically point out the exercises that are best for you personally.

If you follow these five steps, you can reduce the progressive loss of muscle mass from the age of 40

squats

Squats are the best exercise for thighs. Photo: Mladen Živković

This is a well-known exercise, very useful for strengthening the legs. It basically consists of assuming the position you would have while sitting, but without sitting anywhere, and then standing up.

You can start with 3 sets of 10 squats, but it is ideal to adapt the exercise to the characteristics and context of each person at any time.

Does “heavy” weight training increase testosterone? Learn about the connection between the muscles and the brain

Use of rubber bands for arm exercises

Front extension or double kick This exercise is performed with defined forward and backward arm movements. It helps to improve the balance and stability of the body. This should be done with a straight back and open legs at shoulder height.

With the help of rubber bands attached to the handle or to the foot itself, we can easily exercise our hands.

There are also rubber bands with different resistances, so we can adapt this exercise to each person’s strength.

Among other things, you can also train your shoulders, chest, and back. Weights will never stop being useful and you will take them according to your ability.

bridges

Pelvic Lift Bridge: Lying on your mat, with your legs bent on the floor, lift your pelvis by doing Kegels and contracting your glutes and abs. Hold the pose for 10 seconds.

Lying down and with bent legs, we can raise and lower the pelvis and chest. Through this exercise, you can strengthen your legs, buttocks and “core”.

In addition to these exercises, we can do other anaerobic exercises that include lifting weights, with a weight that corresponds to our capacity, or aerobic exercises, such as long walks.

In addition, we can also engage in swimming, which is a very complete exercise that can be very helpful in strengthening the various muscles in our body.