Fight back against muscle loss
Feel stronger than ever with these simple tips.
Our bodies undergo many changes as we age, including losing muscle mass, which starts in the mid-40s and accelerates after age 50. Called sarcopenia, the condition causes bones to weaken, which reduces strength and balance. But it’s not all bad news. With the proper nutrition and exercise, it’s possible to continue being strong well into your later years.
SIMPLE FIXES
Eat more protein. Scientists recommend increasing the amount of protein you eat daily, like eggs, fish, and poultry. The Institute of Medicine (IOM) recommends that adults get a minimum of 0.8 grams of protein per kilogram of body weight. To determine how much you need per day, multiply your weight in pounds by 0.36, or use an online calculator (fnic.nal.usda.gov/fnic/dri-calculator).
Increase your vitamin D intake. According to the IOM, men and women between the ages of 50 and 70 should aim for 400 international units (IU) per day. For people 70 and older, 600 IU per day is optimal. Raise your levels with more fish or by taking a supplement.
Get more sleep. It’s important to make sure you get enough rest to allow your body to repair itself, especially after exercise. If you don’t get seven to nine hours per night, try taking a short nap during the day. If you’re having trouble falling asleep, try to limit late-night screen time or use a night mode/blue light filter.
Limit alcohol intake. Alcohol slows down muscle growth because it reduces blood flow. The Mayo Clinic suggests capping alcohol at one drink per day for women of all ages and men older than 65, and no more than two drinks per day for men 65 or younger.
FOCUS ON STRENGTH
“Resistance training can slow age-related muscle loss by building [new] muscle,” says Jasmine Marcus, DPT, a physical therapist. “The best exercises are those that are relevant to daily life and that incorporate more than one muscle group at a time.”
Dr. Marcus recommends a wide variety of exercises, such as the ones listed on page 7. Make sure that you’re using the correct form so you don’t injure yourself, and don’t be afraid to modify the positions as needed!
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