Avoiding accelerated muscle loss

 Old age is associated with frailty due to bone and muscle loss. The main causes of bone and muscle loss are caused by inactivity, changes in our metabolic condition and poor adjustment of diet and exercise regime to meet the needs of the aging person.

This figure shows how muscle loss is accentuated by a layoff.


If you are injured or ill and home bound for weeks or months, then your rate of muscle loss will accelerate.

Here are some tips to minimise the rate of muscle loss:
  • Exercise more - 30 minutes of moderate to vigorous activity per day and include resistance training at least 3 times a week. It is OK to do both!
  • Challenge yourself with progressive overloading (e.g. Heavier weight, stronger resistance bands, more pushups or other body weight exercises.
  • Modify your diet - my-healthy-plate is a good guide for young and old
  • Exercise outdoors so that you move more, climb hills and are exposed to moderate levels of sunlight.
  • Exercise in fitness corners, where strong elderly persons workout. Be inspired!
  • Be aware of your surroundings so as to avoid accidents or infections. Masks are good in crowded areas. So is good personal hygiene.
  • Be more active. Walk more, climb more stairs, do more household chores, carry your shopping bags.
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