While muscles tend to gradually lose weight starting around age 30 (yes, already!), the process intensifies especially around age 60. The cause? A cocktail of factors, often combined:
The passage of time, simply put…
With age, some hormones that help muscles (such as IGF-1 or growth hormone) decrease. Muscle recovery is slower, nutrient absorption becomes less efficient… in short, the body weakens.
Habits that are detrimental to muscles
Small habits that weaken muscles include skipping meals, avoiding protein, not getting enough exercise, and spending too much time sitting or being inactive. Inactivity is even the main risk factor. And let’s not forget vitamin D deficiency, very common in France, which affects muscle tone.
Some silent diseases
Diabetes, thyroid disorders, chronic inflammation, and even neurological diseases can aggravate muscle loss, sometimes without obvious symptoms.
How to know if your muscles are starting to fail?
You don’t need polished machines to notice the first signs! Here are some warning signs: Sarcopenia: Causes of muscle loss and solutions
You have difficulty getting up from a chair without momentum.
Climbing stairs makes you feel more breathless than before.
Your arms and thighs seem less toned than before.
You may experience stumbling and loss of balance, as well as increased fatigue for no apparent reason.
If several of these symptoms affect you, a brief consultation with your doctor may be beneficial to assess your condition.
Protect your muscles: good daily habits
The good news is that we can take action! Even at 70, it’s never too late to strengthen your muscles. You just need a little flexibility… and motivation.
Move smart, but move!
You don’t have to become a marathon runner. The most effective exercises are simple: squats, lunges, light push-ups, climbing stairs, or even brisk walking. The key is to move every day, even if it’s just for ten minutes. Gentle yoga, Pilates, cycling, or swimming are also good allies.
Eat muscle!
Protein is the main fuel for muscles. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight per day. Some options include eggs, salmon, lentils, plain yogurt, and even a little cheese.
