Struggling With Stairs or Grocery Bags After 50? Your Muscles May Be Sending a Warning

How to Protect and Strengthen Your Muscles at Any Age

The most encouraging fact about sarcopenia? It’s never too late to take action. Even in your 70s or beyond, muscle strength can improve with consistent lifestyle changes.

1. Move Every Day—No Gym Required

You don’t need intense workouts to benefit your muscles. Simple, regular movement is highly effective:

• Squats, lunges, and wall or knee push-ups
• Brisk walking or stair climbing
• Yoga, Pilates, cycling, or swimming

The key is consistency. Even 10–15 minutes of movement per day can make a meaningful difference.

2. Eat to Support Muscle Strength

Muscles need protein to repair and grow. Many experts recommend:

• 1.2–1.5 grams of protein per kilogram of body weight per day for older adults

Good protein sources include:

• Eggs and dairy products
• Fish such as salmon or sardines
• Lentils, beans, and chickpeas
• Yogurt and small portions of cheese

Important supporting nutrients include:

• Vitamin D for muscle function
• Calcium for bone health
• Omega-3 fatty acids (from fatty fish, nuts, flaxseed) to reduce inflammation
• Adequate hydration to support muscle recovery
• Continue reading…
  

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