Beginning at age 30, the amount of muscle mass decreases by 3-8 % every 10 years. This is called sarcopenia and affects the condition of muscles in the body. Building muscle can help prevent osteochondrosis, scoliosis, intervertebral hernia, and other problems. How do you maintain your muscle as you get older?
Dr. Natalie
Why is it important?
The muscular system distributes the load on the skeleton, especially the spine. Stronger muscles mean better posture, a taut stomach, and a thin waist. Lean muscle burns more calories than fat, even at rest. Therefore, people who do not do weight training regularly often consume fewer calories and gain weight more easily.
How to train
Incorporate these simple but effective exercises into your schedule to build your muscle. You can do them daily as a standalone set or as an addition to your regular exercise routine.
- Perform planks by positioning yourself parallel to the floor, arms bent at right angles in the elbows, and resting on the forearms and feet. Elbows exactly under shoulders, feet together. Tighten your abdomen and tense all muscle groups. Remain in...
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