Muscle mass loss prevention through nutrition and exercise

As populations age, health experts are highlighting the importance of preventing sarcopenia—the progressive loss of muscle mass, strength, and function. While muscle decline begins naturally in the 30s, the process often accelerates after age 60, increasing risks of falls, reduced mobility, and even dementia.

To combat muscle loss, nutritionists recommend consistent protein intake. For healthy older adults, guidelines suggest 1 to 1.2 grams of protein per kilogram of body weight daily. High-protein options include eggs, tuna, chicken, sardines, and chia pudding. Maintaining hydration and consuming fruit are also noted as beneficial strategies for muscle preservation.

Physical activity, specifically resistance and strength training, is critical for maintaining functional longevity. Experts suggest that even simple, equipment-free exercises—such as chair sit-to-stands or wall push-ups—can help rebuild muscle. Additionally, activities like ‘rucking’ (walking with a weighted vest) can serve as effective strength training to support autonomy and independence in later life.