Muscle strength supports balance, mobility and independence throughout adult life. Some loss of muscle can occur with age, illness or long periods of inactivity, but regular movement and appropriate nutrition can help.
Keep moving regularly
Aim to include movement throughout your week. Walking is useful for general activity, while resistance exercises such as sit-to-stands, wall push-ups or supervised strength training help challenge the muscles directly.
Start at a level that feels manageable and increase gradually. Stop and seek medical advice if exercise causes chest pain, faintness, unusual breathlessness or severe pain.
Include protein in balanced meals
Protein provides building blocks used by the body to maintain muscle. Common sources include fish, eggs, chicken, dairy products, tofu, tempeh, beans and lentils. The amount that is suitable for you can depend on your age, appetite, kidney health and other medical conditions.
Pay attention to changes
Difficulty getting out of a chair, repeated falls, unexpected weight loss or a noticeable decline in strength should not be ignored. These changes may have several causes and deserve a proper medical assessment.
Build habits you can maintain
Consistency matters more than doing too much at once. Choose activities that fit your ability, schedule and health. If you have a chronic condition, recent injury or have been inactive for a long time, speak with a doctor before beginning a demanding exercise programme.
Need personal guidance? Contact Klinik People’s to arrange a consultation and discuss an approach suited to your health needs.
