How Aging Affects Muscle Mass & What Can You Do About It to Stay Strong

Muscle mass isn’t just about strength—it plays a crucial role in balance, mobility, and overall well-being. For older adults, maintaining muscle health can mean greater independence and a higher quality of life. But as we live longer, muscle loss can become a challenge. 

If a loved one in your life is concerned about their strength, there are steps they can take to support their health and regain confidence in their movement. 

Whether it’s a group fitness class, a social gathering, or a meal designed with optimal nutrition in mind, we’re here to help each individual continue their journey to strength and vitality.

Understanding Muscle Loss

Living longer naturally comes with changes, and one of those is the gradual decrease in muscle mass and strength, a process known as sarcopenia. While it often begins around age 50, the effects can become more noticeable over time, with some studies suggesting a 3–5% decline in muscle mass per year after middle age. 

However, sarcopenia isn’t the only factor influencing muscle health. Other contributing elements include:

• Reduced physical activity: Many older adults move less due to health concerns, discomfort, or lifestyle shifts, leading to muscle atrophy.
• Nutritional gaps: A diet low in protein and key nutrients can make it harder for the body to maintain and rebuild muscle.
• Chronic conditions or mobility limitations: Arthritis, joint pain, and other conditions may discourage movement, contributing to further muscle decline.

These changes can impact daily life, but with the right approach, older adults can still build strength and remain active in ways that suit them. By incorporating regular movement, nourishing their bodies with wholesome foods, and making small yet impactful lifestyle adjustments, older adults can feel stronger and more vibrant at any stage of life.

The Impact of Muscle Loss on Everyday Life

A decrease in muscle mass doesn’t just affect physical strength—it can influence overall health and independence. Some potential challenges include:

• Increased fall risk: Less muscle strength can mean reduced stability, making falls and fractures more likely.
• Lower stamina for daily activities: Carrying groceries, climbing stairs, or even getting up from a chair can become more difficult.
• Complications with chronic conditions: Health concerns like osteoporosis, diabetes, and cardiovascular disease can become harder to manage with decreased muscle strength.

While these concerns are real, there’s good news: With thoughtful adjustments and encouragement, older adults can regain strength and feel empowered in their day-to-day lives.

Ways to Support Muscle Health

Building or maintaining muscle mass involves a combination of movement, nourishing foods, and lifestyle habits that contribute to overall well-being.

Staying Active at Any Age

Movement is one of the most effective ways to preserve muscle mass and maintain independence. Regular activity doesn’t have to be intense to be effective. Some supportive approaches include:

• Strength-building activities: Light resistance exercises, such as using resistance bands or bodyweight exercises, help engage and strengthen muscles.
• Gentle endurance movements: Walking, swimming, and cycling can enhance cardiovascular health while keeping muscles engaged.
• Balance and flexibility exercises: Yoga or tai chi can improve coordination and reduce the risk of falls, while also helping with muscle tone.

According to the CDC, older adults benefit from at least 150 minutes of moderate-intensity activity per week. Small, consistent steps make a difference, and finding enjoyable activities can keep movement a regular part of life.

Nourishing the Body for Strength

A well-balanced diet is just as important as movement when it comes to muscle maintenance. Supporting muscle health through nutrition can be simple with a few key adjustments:

• Protein-rich foods: Eggs, fish, poultry, and plant-based options like beans and tofu provide essential building blocks for muscle repair.
• Wholesome, nutrient-dense meals: A variety of vegetables, whole grains, and healthy fats (like avocados and nuts) contribute to overall strength and well-being.
• Staying hydrated: Water plays a key role in muscle function, and dehydration can lead to fatigue and muscle weakness.

Consulting with a healthcare provider or nutritionist can also help older adults tailor their diet to meet their unique needs.

Lifestyle Choices That Make a Difference

Beyond movement and nutrition, a few additional habits can help support strength and energy levels:

• Prioritizing restful sleep: Sleep is essential for muscle repair and overall health.
• Managing stress: Chronic stress can impact muscle health, so finding ways to relax and unwind can be beneficial.
• Staying socially engaged: A strong support system can encourage consistent movement and a positive mindset.

Encouraging a Stronger, More Vibrant Life

Every older adult deserves to feel supported in their health and well-being. At Juniper Village at Lebanon, we recognize that wellness is about more than just physical health—it’s about feeling connected, confident, and empowered.

Through engaging wellness programs, opportunities for movement, and a community that nurtures every aspect of well-being, we provide an environment where residents can thrive. To learn more about how we support older adults in leading fulfilling, active lives, visit our community or connect with us today.