Healthy aging strategies focus on strength training and nutrition

Health experts emphasize that while walking is beneficial, older adults must incorporate strength training and specific nutritional habits to combat the natural loss of muscle mass, bone density, and balance associated with aging.

To maintain autonomy, specialists recommend strength exercises at least two to three times per week. Practical home routines can include chair squats, heel raises, and using elastic bands or kitchen counters for resistance. Improving balance is also critical to prevent falls; tools like balance disks can help improve proprioception and reaction time.

Nutrition plays a vital role, particularly protein intake. For moderately active individuals over 50, a daily intake of 1 to 1.5 grams of protein per kilogram of body weight is recommended to prevent sarcopenia. Experts suggest distributing protein consumption throughout the day and combining plant-based sources, such as legumes and seeds, with animal proteins like eggs, fish, and poultry.