By Alison Ford
Maintaining muscle mass as we age is one of the most important ways to support long-term health, mobility and independence.
From around the age of 30, we naturally begin to lose muscle mass, a process known as sarcopenia.
Without regular activity this can contribute to reduced strength, bone loss, poorer balance and an increased risk of falls.
In my clinical work I see how closely muscle health is linked to bone health.
When muscles contract, they place healthy stress on bones, helping to maintain bone density and reduce the risk of osteoporosis.
Quite simply, stronger muscles help support stronger bones.
The good news is that maintaining muscle mass does not require anything extreme.
Simple resistance exercises using bodyweight, bands or light weights two to three times per week can be highly effective.
The key is consistency and gradual progression.
Nutrition also plays an essential role.
Adequate protein intake supports muscle repair and maintenance, while calcium and vitamin D are vital for bone strength.
A balanced diet with good quality protein and fresh whole foods provides the necessary foundation.
As a physiotherapist I encourage a tailored approach.
Individualised exercise programs ensure the right muscles are targeted safely and effectively, particularly if there are existing injuries or limitations.
With the correct, most appropriate guidance, maintaining muscle mass becomes both achievable and sustainable, with significant benefits for overall health and quality of life.
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