As a person ages, they lose muscle mass. While muscles continue to grow and get stronger until about the age of 30, after that, it’s not uncommon for many people to lose muscle mass each decade. And if your elderly loved one is over 75, it can happen at quite a quick rate.
Strong muscles are important for independence and quality of life. Without strong muscles, your loved one may find his stamina is greatly reduced and he can’t enjoy the activities he used to do. It can also cause weakness, making chores and activities harder to complete without injury.
Luckily, building up muscle mass can continue throughout your loved one’s life. It may take a bit of work, but in the end, it is worth it. Here are some of the top ways to build muscle mass, strength, and stamina.
Strength Training
Since beginning a program like strength training may seem a little daunting at first, having a home care physical therapy provider who can come to your loved one’s home is a great way to begin and ensure that your parent stays safe while beginning his strength training. One of the reasons many elderly are afraid to try strength training is the fear of injuring themselves or making a chronic condition like arthritis worse. A trained home physical therapy expert can make sure your loved one starts slow enough and learns how to safely and effectively use strength training to improve his endurance as well as his strength.
For most seniors, strength training will involve both free weight and machine training that works to strengthen both the upper and lower body. It is a good idea to alternate between different body parts when working out, and to work out at least three days a week but your home physical therapist will help your loved one determine the right schedule for him.
Resistance Training
Resistance training can help your neuromuscular system and hormones. It also can work to improve an older adult’s ability to convert protein to energy in as little as two weeks. Converting that protein will help him improve the length of how long he can perform certain tasks.
The proper number, intensity, and frequency of resistance exercises will be important for your loved one to get the most benefit with the least risk of injury. Having him work directly with an experienced physical therapist or trainer to develop an exercise plan will make sure he builds a plan that is sustainable and customized for him.
Medication
While most doctors will prefer exercise to improve muscle mass, some medications can help improve muscle mass such as hormone supplements and testosterone. They often come with side effects so your loved one will need to be routinely checked for any unwanted side effects.
Diet
Eating a diet rich in protein, yet still lean is great to help the body have the nutrients it needs to build muscles. Have your parent increase the lean fish and meat he is eating, and think about adding more legumes, Greek yogurt, and whole grains to his diet.
Just as it takes time to lose muscle mass, it also takes time to build it back up. Have patience and persistence as you work with your loved one to increase his muscle mass.
If you or an aging loved-one is considering Physical Therapy in Denton, TX please contact the caring staff at Arcy Healthcare today. 469-293-1515
My name is Jimmie Stapleton. I am the founder and CEO of Arcy Healthcare. Arcy Healthcare includes Arcy Hospice, Arcy Supportive Care, MaximaCare Home Health and Arcy at Home.
Arcy Hospice was opened in 2007 to provide care and support for individuals and families facing a life limiting illness. It was established after my wife Ellen, who had been diagnosed with breast cancer, had completed her chemo and radiation therapies. At that time, things were looking positive, and we wanted to do something for our community that had been so supportive of our family during her treatments. Unfortunately, the cancer returned a few years later, and she subsequently passed away under our care in 2010.
In the years that followed, I began to see the need to provide the same level of excellent care to patients across the continuum of care. Therefore, we have added a home health division (MaximaCare Home Health), a palliative care division (Arcy Supportive Care), and a home care division, (Arcy at Home). With the addition of these divisions, we can meet most of the post-acute care needs for you and your family in your home.
I started Arcy Hospice with my wife as my motivation to provide exceptional care and support in the patient’s home, where they are surrounded by family and where they feel most comfortable. I’m proud to say that our staff provides some of the best in home care in the Dallas-Ft. Worth area.
Please let us know if we can enrich the quality of life for you or a loved one.
Sincerely,
Jimmie Stapleton – Founder and CEO
Arcy Healthcare
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