Loss of muscle mass is a common occurrence as we age. This can cause weakness, lack of stamina, and a risk for falls. People who are very inactive can potentially lose 3% of their muscle mass each decade after the age of 30. One of the key factors to prevent this loss is to continue to exercise. Be sure to include endurance exercises as well as strength activities to build and maintain muscle mass and strength. Seek your doctor’s or physical therapist’s advice about what types of exercises would be most beneficial for you.
Consult your physician regarding your diet. For optimal muscle maintenance you need sufficient amounts of protein (25 grams per meal). Include fish, eggs, poultry, and other lean meats as well as plant proteins in your diet. Your doctor can also check your blood levels of vitamin D which can affect your muscles.
A combination of exercise and enough protein can increase muscle mass and strength better than either exercise or diet alone.