Many people notice that simple tasks like carrying groceries, climbing stairs, or getting up from a chair become harder over time. This gradual decline in strength often stems from age-related changes in muscle health, leaving many feeling frustrated and less independent. The good news? Research shows that certain lifestyle habits can support muscle maintenance and help keep you active longer.

But here’s the encouraging part: studies suggest that consistent daily choices around movement and nutrition can make a real difference in preserving muscle function. Keep reading to discover practical steps backed by science—and one surprisingly effective combination that many overlook.

What Is Sarcopenia and How Common Is It?
Sarcopenia refers to the progressive loss of skeletal muscle mass, strength, and function that often occurs with aging. It typically starts becoming noticeable after age 60, though the process can begin earlier.

Research indicates that sarcopenia affects around 10-16% of adults worldwide over age 60, with rates climbing higher in those over 80. For instance, studies estimate prevalence from 5-13% in people aged 60-70, rising to 11-50% in those 80 and older.

This condition isn’t just about appearance—it’s linked to challenges like reduced mobility and increased fall risk. The sooner you understand it, the better positioned you are to take supportive steps.

Why Does Muscle Loss Happen as We Get Older?
Muscle loss isn’t inevitable, but several natural changes contribute to it.

As we age, the body becomes less efficient at building and repairing muscle proteins, a process influenced by hormonal shifts, reduced activity levels, and inflammation.

continued on next page