runner. The most effective exercises are simple: squats, lunges, light push-ups, climbing stairs, or even brisk walking. The key is to move every day, even if it’s just for ten minutes. Gentle yoga, Pilates, cycling, or swimming are also good allies.
Eat muscle!
Protein is the main
fuel for muscles. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight per day. Some options include eggs, salmon, lentils, plain yogurt, and even a little cheese.
As for vitamins, prioritize vitamin D, calcium, and omega-3 fatty acids (oily fish, almonds, flaxseed oil), in addition to maintaining adequate water
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