The 10 Best Ways to Maintain Your Muscle Mass to Live Longer, According to Dietitians


Protein is essential for muscle maintenance and repair. Aim for a protein-rich diet with sources like lean meats, poultry, fish, eggs, dairy, legumes, and tofu.

Strength Training:

Engage in regular strength training exercises to build and maintain muscle mass. Include exercises that target major muscle groups at least twice a week.

Stay Active:

Incorporate regular physical activity into your daily routine, such as walking, cycling, or gardening, to help maintain muscle mass and overall health.

Stay Hydrated:

Drink plenty of water to support muscle function and prevent dehydration, which can affect muscle health.

Get Enough Sleep:

Aim for 7-9 hours of quality sleep each night to support muscle recovery and growth.

Manage Stress:

Chronic stress can lead to muscle loss. Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises.

Alcohol Consumption:

Excessive alcohol intake can negatively impact muscle health. Limit alcohol consumption to moderate levels.

Eat a Balanced Diet:

Ensure your diet is rich in vitamins, minerals, and antioxidants to support overall health and muscle function.

Monitor Your Weight:

Regularly monitor your weight and body composition to track changes in muscle mass and adjust your diet and exercise routine accordingly.

Consult a Dietitian:

A dietitian can help you develop a personalized nutrition and exercise plan to maintain muscle mass and overall health as you age.

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