### Increasing Muscle Mass After 50 While Managing Diabetes As we age, both men and women tend to lose muscle mass, typically around 3% to 5% per decade after turning 30. This loss can be more pronounced in individuals with diabetes due to various factors like anabolic resistance and sarcopenia. However, it's still possible to increase muscle mass after 50 with the right approach. #### Consult Your Doctor Before starting any new exercise routine, especially if you have diabetes, it's crucial to consult your doctor. They can provide personalized advice and ensure your plan is safe and effective. #### Slow-Twitch Muscles Endurance exercises like walking, running, biking, or stair climbing can help build slow-twitch muscle fibers. These fibers can stay contracted for long periods, making them more efficient and stronger with continuous training. Start slowly and gradually increase the intensity to avoid injury. #### Weight Training Resistance exercises, such as weight training, are excellent for reversing muscle loss. Aim to incorporate strength training into your routine 2 to 3 times per week. This not only increases muscle mass but also offers other health benefits. Ensure you get professional advice to maintain proper form and avoid lifting more weight than you can handle. #### Resistance Bands Resistance bands are a great alternative to weights and can be particularly useful for those who prefer not to work with heavy equipment. They come in various resistance levels and are an inexpensive way to build muscle. Using resistance bands can help fight the effects of aging and improve overall muscle mass. #### Joint Health Exercises like squats, hip hinges, lunges, and pushups engage larger muscle groups and joints, making them beneficial for people over 50. Whether using weights or resistance bands, try to increase the duration of your exercises gradually. #### Supplements Be cautious with supplements that promise to boost muscle mass. Always consult your physician before taking any supplements, especially if you have diabetes. Changing up your exercise routine can also help challenge your body and continue building muscle mass. By following these tips and maintaining a balanced diet, you can effectively increase your muscle mass even after 50 while managing diabetes.