Laboratory tests are not always necessary to detect muscle changes: the body often sends clear signals. Pay attention if you experience the following:
Difficulty rising from a sitting position without using your hands.
Breathing faster when climbing stairs or taking short walks.
Noticeable softening or loss of muscle tone in the arms, legs, or trunk.
More frequent falls, stumbling, or balance problems
. Persistent fatigue that is out of proportion to your level of physical activity.
If even some of these statements ring true, it’s time to talk to your doctor and consider developing habits that can help.
Practical ways to promote muscle health every day
The most effective approach combines regular exercise with a conscious diet, without the need for extreme gym workouts or restrictive diets. Research consistently emphasizes that strength training and adequate protein intake are crucial.
Start with gentle, regular movements.
Even minimal physical activity sends important signals to maintain muscle mass. Try to do activities every day that lightly stress your muscles:
Brisk walking for 20–30 minutes.
Taking the stairs several times a day.
Simple bodyweight exercises, such as squats, wall push-ups, or standing leg raises.
Using resistance bands for gentle pulls and pushes.
Balance-focused exercises, such as yoga and tai chi.
Research shows that strength training, even in old age, can help increase strength and improve function. The secret? Consistency is more important than intensity: 10–15 minutes a day is enough to see results.
Focus on protein to maintain muscle mass.
Protein is the essential building block for muscle recovery. Many older adults don’t reach optimal levels. Expert advice recommends a protein intake of 1.0–1.2 grams per kilogram of body weight per day (or even 1.2–1.5 g/kg if you’re physically active or have health issues). To get the most out of your protein, it’s best to spread it out across meals: about 20–30 grams per meal is enough.
Shop for vitamins and supplements.
Here are some reliable and easily accessible sources:
Eggs (a large egg weighs about 6g)
Fish, such as salmon or tuna
Greek yoghurt or ricotta
Lentils, chickpeas and beans
Lean poultry, beef or plant-based alternatives, such as tofu.
Eating a protein-rich snack in the morning or afternoon can help you overcome energy deficiencies.
Don’t skip the nutrients that support your energy.
Some nutrients combine well with protein and exercise:
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