How Diet and Exercise Can Slow Muscle Loss in Older Adults

Sarcopenia, the gradual loss of muscle mass and strength, affects many older adults. Without proper care, it can lead to malnutrition, weaker mobility and a higher risk of falls. Experts now highlight the importance of diet and exercise in managing this condition. The condition often develops due to anabolic resistance, where muscles become less responsive to protein. This makes it harder for the body to maintain muscle even when protein is consumed. To counter this, the National Resources Center on Nutrition and Aging recommends a balanced diet rich in high-protein foods.

Lean meats, poultry, eggs, and seafood are among the best protein sources for older adults. Greek yogurt, lentils, almonds, and soy products also provide essential nutrients. Experts advise spreading protein intake evenly across meals rather than consuming it all at once.

Daily protein needs for older adults are higher than for younger people. Guidelines suggest 1 to 1.2 grams of protein per kilogram of body weight—or roughly half a gram per pound. Alongside diet, regular exercise plays a key role in slowing muscle loss. Both aerobic activities and strength training help combat sarcopenia and improve overall muscle function. Without enough protein, older adults face a greater risk of sarcopenia, malnutrition, and falls. A diet with well-distributed protein, combined with consistent exercise, can help maintain muscle strength and mobility. These steps are essential for healthier ageing and reducing long-term health complications.