As we get older it becomes increasingly important for us to focus on the strength and resilience of our bodies.

Our muscle mass can start to decline and our bones have already reach their peak. But it is not all downhill from here – getting older is inevitable, but getting weaker doesn’t have to be! There are things we can do to ensure we stay strong and independent for years to come.

Boost bone health

Including adequate calcium in your diet and supplementing with vitamin D can help keep your bones strong. Keeping your body moving with activities such as walking will also help as weight-bearing exercise is great for bone health.

Keep muscles strong

Aim for about a palm size (or more!) of protein in each meal to ensure you’re getting enough in your daily diet to support muscle growth. The muscles need to be stimulated to grow too so start implementing a regular exercise routine. This doesn’t have to be complicated, anything that puts pressure on the muscles is great! You could start but doing some step ups, squats and press ups at home and build up from there.

Be consistent

Build these new habits into your weekly routine by ensuring they are enjoyable and achievable. Being consistent is important for maintaining bone and muscle strength for years to come.

And finally, remember that it is never too late to start.

Lindsay Montgomery
Follow me on Instagram @lm_nutritionandfitness
MNU Certified Nutritionist (MN.Nutr, BSc.)
Sports Nutritionist (MSc.)
Personal Trainer
W: www.lm-nutritionandfitness.com
M: 07845 273 746