Older Adults' Protein Intake and Exercise Recommendations

Protein is essential for people over 60 to maintain strength, mobility, and independence. Health experts advise a daily intake of about 1.0–1.2 g of protein per kilogram of body weight, roughly 60–72 g for a 60‑kg person. The protein can be obtained from everyday foods such as milk, curd, paneer, lentils, beans, soy products, eggs, fish, and chicken. Protein powders are generally unnecessary unless appetite, chewing, or recovery issues make it hard to meet needs through food, and they should be used only under professional guidance. Vegetarian diets can fully meet protein requirements when they include dairy, pulses, soy, nuts, and seeds.

Regular physical activity complements nutrition by slowing age‑related muscle loss, preserving bone density, and reducing fall risk. Seniors are encouraged to combine strength training (2–3 sessions per week with compound movements), mobility work (stretching, yoga, foam rolling), and low‑impact cardio (walking, swimming, cycling). Adequate rest, sleep, hydration, and balanced nutrition—including sufficient protein—support recovery. Together, these habits help older adults stay strong, independent, and mentally engaged.