5 Daily Habits That Every Woman Should Follow To Boost Strength And Slow Ageing Naturally

Women’s Daily Habits For Health: In today’s busy life schedule, women juggle managing careers, households and caring for their loved ones, often putting their health on the backseat. With age, they undergo several changes in the body, like losing muscle mass and strength, a condition called Sarcopenia. The loss makes simple activities like walking, lifting and carrying groceries home difficult. It is important for women to adopt healthy daily habits that help them boost strength and delay the ageing process naturally, without pills. Small, mindful lifestyle choices help women to delay the condition of Sarcopenia and protect against premature ageing, boost immunity and enhance overall strength.

What Is Sarcopenia?

Sarcopenia is an age-related progressive skeletal muscle disorder which is primarily characterised by a reduction in skeletal muscle mass, decreased muscle strength and impaired physical function. It affects about 13 per cent of adults above 60 years and 50 per cent of adults above 80 years. The study named ‘Nutrition and Sarcopenia—What Do We Know?’ published by Nutrients, shows defined and effective methods that women can incorporate into their daily routine to reverse this unhealthy trend and boost strength. Here are the five daily habits that the study suggests women follow to enhance their strength and slow ageing naturally.

Daily Habits For Women's Strength And Slow Ageing

Resistance Training

Resistance or strength training is a must to prevent sarcopenia. As women age, they need to do resistance training at least two times a week. Body weight, resistance bands and light weights may be incorporated in the physical workout routine, which will help to maintain muscle strength, facilitate movement daily and protect against falls. If you practice strength training, it will support joint mobility, balance and enhance bone density.

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Everyday Protein Intake

Protein is required for muscle repair and build-up. Women should try to consume a minimum of 0.8 grams of protein per kilogram of body weight daily. Include protein-rich foods such as eggs, lean meat, legumes, milk, soy, nuts, and seeds in the diet. If it is difficult to get enough protein from foods, opt for ideal supplementation, taking guidance from a health professional. Consistent protein intake helps maintain lean body mass and supports tissue recovery.

Keep Body Active Throughout Week

Apart from resistance training, try and remain active through walking, stretching or swimming. Physical activity in any form helps improve circulation, maintain flexibility and support overall health. Even moderate movement slows the progression of sarcopenia. Besides, daily movement boosts mood, supports cardiovascular health and reduces stiffness in the body.

Women Daily Habits To Boost Strength And Slow Ageing (Image Credits: Canva)

Avoid Smoking

It is scientifically proven that smoking causes inflammation and accelerates both muscle and bone loss. Quitting it is one of the best steps to protect strength, preserve mobility and reduce the risk of injury as you get older.

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Balanced Diet

Besides incorporating protein for building muscle mass, it is also important to include other nutrients such as calcium, vitamin D and healthy fats for overall health and well-being. Eating a well-balanced, nutrient-rich diet that includes vegetables, fruits, whole grains and quality protein helps support both muscle and bone health with age.