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Laboratory tests aren’t always necessary to detect muscle changes; the body often sends clear signals. Be alert if you experience the following symptoms:
Difficulty rising from a sitting position without using your hands.
Rapid breathing when climbing stairs or taking short walks.
Noticeable weakness or loss of muscle tone in the arms, legs, or trunk.
Increased frequency of falls, trips, or balance problems
. Persistent fatigue, disproportionate to the level of physical activity.
If even a few of these statements ring true, it’s time to talk to your doctor and consider developing habits that can help.
Practical ways to maintain muscle health every day.
The most effective approach combines regular exercise with a proper diet, without the need for extreme gym workouts or restrictive diets. Research consistently emphasizes the importance of resistance training and adequate protein intake.
Start with gentle, regular movements.
Even minimal physical activity sends important signals that help maintain muscle mass. Try to engage in activities that gently stress your muscles every day:
Brisk walking for 20–30 minutes
Climbing stairs several times a day
Simple bodyweight exercises, such as chair squats, wall push-ups, or standing leg raises
Using resistance bands for gentle pulling and pushing
Balance exercises, such as yoga and tai chi
Studies show that resistance training, even in old age, can help increase strength and improve fitness. 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 provides essential building blocks for muscle recovery. Many older adults don’t reach optimal levels. Experts recommend a protein intake of 1.0-1.2g per kilogram of body weight per day (or even 1.2-1.5g/kg if you’re physically active or have health issues). To fully utilize protein’s potential, it’s best to spread it out over meals: about 20-30g per meal is enough.
Buy 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 yogurt 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 overcome energy deficiencies.
Don’t skip the nutrients that give you energy.
Some nutrients combine well with protein and exercise: