Wellbeing Note · 4 min read

Losing muscle with age: why protein and strength work matter

Muscle loss (sarcopenia) makes stairs, chairs and balance harder. Resistance exercise and enough protein at every meal help slow it

The Pushpa team · 4 sources

Pushpa notes53

Chair stands, this week3 days

Dal, curd, paneer, eggsProtein at every meal

Stay strong

Getting out of a low chair becomes harder. The shopping bag feels heavier. Steps feel less sure. MedlinePlus says muscle loss with age often begins in the 20s in men and the 40s in women, and less muscle means less strength. When the loss becomes large enough to affect daily life, doctors call it sarcopenia

17.5%

of Indians aged 65 and over had sarcopenia in a global study, cited by the South Asian sarcopenia working group (2022)

Strength work, not just walking

Walking is good for the heart, but muscle needs resistance. The South Asian working group on sarcopenia says resistance training probably gives the best support for muscle mass and strength. The NHS advises adults over 65 to do activities that build strength, balance and flexibility on at least 2 days a week

Standing up from a chair and sitting down again, slowly, several times
Light weights or water bottles for the arms
Climbing a few stairs holding the rail
A physiotherapist can set exercises that suit her knees and back

Enough protein

India's dietary guidelines (ICMR-NIN, 2024) set the protein allowance at 0.83 g per kilo of body weight a day, about 54 g for someone weighing 65 kg. They advise older people to eat protein-rich foods and add pulses, legumes, milk, fish, minced meat or egg. Some expert groups suggest more for older adults, so ask her doctor what's right for her, especially if she has kidney disease

Dal, rajma or chana at lunch and dinner
Curd or a glass of milk
Paneer, eggs, fish or chicken if she eats them
A handful of nuts

How Pushpa helpsPushpa asks about her meals and her exercises on the evening call, gently, and the family sees how the week went in the morning report