If you have noticed that climbing stairs feels harder than it used to, or that your grip is not what it was, or that you tire more quickly doing things that used to be easy, you are probably experiencing sarcopenia.
Sarcopenia is the gradual loss of muscle mass and strength that comes with age. It starts earlier than most people expect, often in your 40s, and accelerates after 60 if nothing is done about it.
Why it matters?
Muscle is not just about strength. It plays a central role in balance, posture, metabolism and bone health. Losing it increases the risk of falls, makes daily tasks harder and reduces your ability to recover from illness or injury.
The good news is that sarcopenia is not inevitable, and it is never too late to slow it down or even partially reverse it.
What causes it?
The main drivers are reduced physical activity, inadequate protein intake and hormonal changes that affect how efficiently the body builds and maintains muscle. Chronic illness and some medications can also contribute.
What helps
Resistance exercise is the most effective intervention. You do not need to go to a gym. Resistance bands, light dumbbells or exercises using your own body weight, such as chair squats, wall push-ups and calf raises, are all effective. The key is that the muscles need to work against some resistance in order to maintain and build.
Protein intake matters more than many people realise. As we age, we need more protein per kilogram of body weight, not less, because the body becomes less efficient at using it. Good sources include eggs, fish, chicken, dairy, legumes and nuts. Spreading protein intake across meals rather than eating most of it in one sitting is more effective for muscle building.
Starting small and building gradually is the right approach. Even modest, consistent effort produces real results.