as squats, planks, push-ups, or use of elastic bands.
Walking, swimming, cycling, yoga or pilates.
Climbing stairs and moving actively in daily life.
The key is consistency: small daily efforts are more effective than sporadic training.
Proper Nutrition
Proteins: between 1.2 and 1.5 g per kilo of body weight (meat, fish, eggs, dairy, legumes, supplements).
Calcium and vitamin
D: essential for bones and muscles (fish, dairy, eggs, supplements).
Omega-3 fatty acids: reduce inflammation and improve protein synthesis (fatty fish, flaxseed oil, walnuts).
Sufficient energy: avoid diets that are too restrictive that accelerate muscle loss.
It is recommended to limit alcohol,
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