The best way to stop muscle wasting is to lift weight and do some form of cardio vascular conditioning.
Which weight lifting exercise are best? They are called complex movements.
Here a list:
- Dead lift ( hip hinge)
- Pushing movements( push ups and bench press)
- Pulling movements( Lat Pull down and Pull ups)
Now you don’t have to be muscle bound to do these movements. However, doing these movements with some weight would help keep the muscle you have and possibly add some muscle.
Now you might be thinking you can’t squat because you may have bad knees or a bad back. Squatting is basically getting out of a chair. So start with that, getting out of chair 10 time is a row. Doing that a few times a day is a great way to start! You will not believe how sore you can get from this routine. Once you have done this for a few weeks move on to some thing harder. Goblet squats are the safest. Start with a light weight and just keep adding weight. It’s that easy.