Muscle loss is a common part of aging. For people over 60, maintaining or developing muscles can help prevent falls, maintain mobility, and prevent loss of function. This may be possible through nutrition and exercise.

Adding more protein to the diet and regularly participating in strength training and resistance exercises can help people maintain and even gain muscle.

While this process can be more difficult as individuals age, regular physical activity can help them maintain mobility, functionality, and independence.

From the age of 30, a person loses about 3% to 5% of muscle mass every 10 years. By age 70, around 35% of individuals experience mobility issues; by age 85, most people will experience them.

Mobility issues can include:

  • difficulty walking
  • difficulty getting up out of a chair
  • difficulty climbing stairs

These mobility issues can hinder daily activities and can also lead to:

  • higher rates of falls
  • the need for nursing home care
  • chronic conditions
  • mortality

Loss of muscle and strength is one of the main reasons for mobility issues as people age. However, individuals can slow the loss of muscle and decline of strength by maintaining an active lifestyle.

Sarcopenia

Sarcopenia is a musculoskeletal disease that involves the progressive loss of strength and muscle mass. This is especially common in older adults and those who live a more sedentary lifestyle.

Not everyone will develop sarcopenia as they age — health experts estimate that 10% to 20% of older adults have the condition.

Resistance training and other physical activity may help prevent and manage sarcopenia. Consuming higher amounts of protein may also help.

»Learn more: Sarcopenia

Protein is important for building and repairing muscles. However, research from 2019 shows that 46% of older adults do not get their recommended intake of protein.

Finding daily recommended protein intake

Individuals can use the United States Department of Agriculture (USDA) calculator to help discover their recommended protein intake.

For example, a 60-year-old male weighing 165 pounds has a recommendation of 60 grams (g) of protein per day. This derives from the recommendation of 0.36 g of protein per pound of body weight.

People may wish to speak with their healthcare professional or a nutritionist about dietary intake based on their circumstances.

Recent research has found that eating higher amounts of protein can help people maintain their ability to physically function, such as climbing stairs, dressing themselves, and getting out of bed. A 2018 study found that those who ate the highest amounts of protein were 30% less likely to experience functional impairment than those who ate the least amount.

High sources of protein include:

  • lean meat and poultry
  • eggs
  • seafood
  • beans
  • nuts
  • soy products, such as tofu

Those who have difficulty gaining the right amount of protein from their diet may require supplements. However, they need to speak with a doctor before taking them.

Regular physical activity benefits people throughout their lives. The Centers for Disease Control and Prevention (CDC) recommends that adults ages 18 to 64 get 150 minutes of moderate-intensity physical activity per week. The agency also recommends activities to strengthen muscles for at least 2 days per week.

Examples of moderate-intensity activities

  • brisk walking
  • water aerobics
  • riding a bike
  • hiking
  • dancing
  • pushing a lawn mower
  • playing tennis

Individuals need to speak with their healthcare professional before beginning a new exercise routine.

The CDC recommends the same physical activity levels for people over 65. However, it also recommends activities to improve balance, such as heel-to-toe walking or standing from a sitting position.

Examples of muscle-strengthening activities

  • yoga
  • pilates
  • tai chi
  • using resistance bands
  • lifting weights
  • carrying heavy shopping
  • heavy gardening, such as shoveling and digging
  • exercises that use body weight, such as push-ups and sit-ups

Some tips for getting started with exercise and strength training include:

  • speaking with a healthcare professional
  • checking local community centers for classes and activities
  • checking with a local gym for classes or personal trainers
  • checking with a Silver Sneakers program if a person has Medicare Advantage
  • taking it slow and gradually increasing activity
  • setting goals and monitoring progress
  • identifying and overcoming barriers
  • building a social community
  • engaging in a variety of activities

Healthy aging resources

To discover more evidence-based information and resources for healthy aging, visit our dedicated hub.

Muscle loss is a common part of aging. However, regular physical activity and increasing protein intake can help slow or prevent this process.

The Centers for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate-intensity activity per week. As individuals age, it is also important to supplement this with muscle strengthening and balance exercises.

Increasing protein intake can help build and repair muscles. Various foods, such as lean meats, eggs, and nuts, can supply the body with protein.

Slowing or preventing muscle loss can decrease the risk of falling and help a person maintain their functioning and independence for longer.