When we think of muscles, we imagine young people, sports, or gyms. But muscles are not just for looks — they help us stay strong, active, and independent as we grow older.

Most people focus on losing weight but, forget about keeping their muscles strong. From the age of 30, our body slowly starts losing muscle. This happens quietly, without any warning. Over time, it affects our energy, balance, immunity, and overall health.

If we ignore it, this muscle loss can make even simple things like climbing stairs, carrying bags, or getting up from a chair difficult.

This condition is called Sarcopenia — the gradual loss of muscle mass, strength and function that comes with aging. Sarcopenia can get worse if we eat poorly, don’t exercise, are overweight, or have long-term illnesses.

People with Sarcopenia are at a higher risk of:

• Falls and fractures
• Physical disability
• Loss of independence
• Chronic fatigue and weakness

How Can You Prevent Muscle Loss?

The good news — you can protect and rebuild your muscles at any age. Here’s how:

1. Eat enough protein:

Include foods like eggs, milk, curd, paneer, chicken, fish, dals, chole, rajma, soy products (tofu, soy chunks), and nuts.

Our traditional Indian meals like dal, sambar, rajma-chawal, and curd-based preparations are already great for muscle health.

2. Balance your diet:

Along with protein, eat fruits, vegetables, and whole grains for vitamins and minerals that help muscles stay strong.

3. Do simple strength exercises:

You don’t need a gym. Try squats, lunges, push-ups, or lift light weights like water bottles. Even carrying groceries or doing household chores helps keep muscles active.

4. Stay active every day:

Walking, yoga, or light physical activity keeps your body flexible and strong.

5. Get regular check-ups:

Ask your doctor to check your muscle strength and body composition regularly.

6. Talk to your doctor if you feel weak:

Don’t ignore tiredness or loss of strength. Your doctor may suggest tests, supplements, or medicines to help maintain muscle health.

Strong muscles are the key to healthy and happy aging.

They help you stay energetic, balanced, and independent — so you can live life your way.

👉 Watch Dr. Sanjay Kalra’s talk on why muscle health matters at every age — and what you can do about it.

Reference:

Volpi E et al. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956

Sanjay Kalra et al. Expert Opinion on Management Advancements in Sarcopenia: From Muscle Wasting to Recovery Journal of The Association of Physicians of India (2025): 10.59556/japi.73.1031