Staying young and active throughout our lifetime is something we all aim for. We want to be able to do what we want, when we want to do it. Playing with our kids, traveling, jogging, hiking, and enjoying time with family and friends gets to the core of what life is all about.
Unfortunately, as we age, many of us experience a muscular condition called sarcopenia — the gradual loss of muscle mass, strength, and function. In essence, it is a slow shrinking of our muscular system over time.
This condition can be difficult to detect and typically progresses slowly. We may not notice it until we say those dreaded words: “I’m getting old.” But is it simply aging, or are we neglecting our muscular system?
For many, it is the latter — and the good news is that we can begin improving this process today by adopting healthy lifestyle habits and making strength a priority.
Strengthen Your Muscle Knowledge: 4 Steps to Success
Step 1: Combine aerobic exercise with strength training
Between the ages of 30 and 60, the average adult may gain 1 pound of fat and lose ½ pound of muscle per year without regular exercise. While this seems small, it accumulates over time and contributes to reduced strength and a slower metabolism.
To build aerobic capacity, start with brisk walking, biking, hiking, or jogging. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week for meaningful health benefits.
Muscles must be challenged to remain healthy. Resistance training is essential for maintaining muscle mass and strength.
High Intensity Training (HIT) is one efficient method. It involves slow, controlled movements — approximately 10 seconds to lift and 10 seconds to lower the weight — reducing joint strain while maximizing muscle engagement.
Step 2: Stretch your muscles daily
Daily stretching preserves range of motion and helps prevent stiffness. As we age, connective tissues lose elasticity, making flexibility work increasingly important.
Hold each stretch gently for about 30 seconds and repeat three times per muscle group.
Step 3: Optimize your protein intake
Protein is essential for muscle repair and growth. As we age, protein requirements may increase, yet many people do not consume adequate amounts.
Good sources include lean meats, eggs, fish, low-fat dairy, nuts, and seeds. Adequate protein also supports immune health, wound healing, and overall metabolic function.
Step 4: Maintain hormone balance
Hormones such as testosterone and IGF-1 contribute to muscle maintenance in both men and women. As hormone levels naturally decline with age, muscle-building capacity can decrease.
Consuming approximately 20 grams of protein before and after exercise may help support recovery and muscle adaptation. Some individuals choose options like chocolate milk post-workout due to its protein-to-carbohydrate balance.
Consuming carbohydrates during prolonged exercise — such as a high-quality electrolyte drink — may help maintain performance and reduce excessive stress hormone response.
The Power of Nature
Some individuals use nutritional supplements to support muscle strength and healthy hormone levels. One example is DHEA, a hormone precursor that the body can convert into testosterone.
Research has examined DHEA in combination with resistance training in older adults, suggesting potential supportive benefits when used appropriately under medical supervision.
Amino acids — particularly branched-chain amino acids (BCAAs) — also play a role in muscle maintenance. Leucine, in particular, stimulates muscle protein synthesis.
Leucine is naturally found in egg whites, soy protein, poultry, and tuna. Supplementing with BCAAs may help support muscle recovery and reduce breakdown in certain individuals.
Ultimately, regular exercise combined with balanced nutrition remains the foundation for staying strong and active at any age.
If you have questions about the products discussed, contact customer service at (888) 460-3091 or email customerservice@oakwaynaturals.com.
Until next time, stay healthy!
Yours in health,
Dr. Gregg Gittins
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