Health guidance for Italians over 50 to maintain muscle mass

Walking improves cardiovascular health but does not sufficiently stimulate muscle power in people over 50. The body adapts only to the same low‑intensity stimulus, so strength, speed and balance can decline. Experts recommend adding body‑weight exercises such as push‑ups, lunges, stairs or hill walking at least twice a week, and varying intensity with short bursts of faster walking.

Adequate protein is crucial to counter sarcopenia. For adults older than 60‑65 years the target is about 1‑1.2 g per kilogram of body weight per day, and for active middle‑aged individuals 1.2‑1.6 g/kg. Protein should be spread across meals, aiming for 20‑25 g at breakfast, lunch and dinner. Excess protein beyond this amount is used as energy, not muscle building, and relying on large evening meals or red‑meat‑heavy diets can add unwanted calories and saturated fat. A balanced mix of lean meats, fish, eggs, low‑fat dairy, legumes and whole grains is advised.

Combining varied aerobic walking with regular strength‑training moves and proper protein distribution helps preserve muscle tone, prevent falls, and support metabolic health for Italians in their 50s and beyond.