Sarcopenia and Healthy Ageing: Muscle Preservation

Clinical Overview & Pathophysiology

Sarcopenia—the progressive loss of skeletal muscle mass and strength with age—begins after age 30 and accelerates after age 60. Muscle loss is not just an aesthetic issue; it is a major driver of physical frailty, balance issues, and frequent falls in older adults. Preserving muscle tissue is a cornerstone of healthy aging and maintaining independence.

Key Clinical Facts & Indicators

• Grip Strength Decline: Difficulty carrying grocery bags, opening jars, or performing basic manual tasks.
• Balance Instability: Feeling unsteady when walking or rising from low chairs, raising the fear of falling.
• Physical Stamina Drops: Getting tired quickly during normal daily household chores.
• Slow Gait Velocity: A noticeable reduction in comfortable walking speed.

Lifestyle & Nutritional Guidelines

Combat muscle loss with resistance exercises (light weights or resistance bands) twice weekly. Consume high-quality protein (1.2g per kg body weight) spread across meals, using our Protein Calculator to verify targets. Stay active with walking. Plan balanced meals using our Diet Planner tool.

Frequently Asked Questions