“A complete lifestyle approach is required to get strong and stay strong,” says Beth Frates, MD, an associate professor at Harvard Medical School in Boston and a lifestyle medicine expert.
Eat more. Undereating speeds up muscle loss. “As people get older, they often experience a decrease in appetite,” says Joy. “As a result, they aren’t eating enough calories to support their muscle mass.” The U.S. Dietary Guidelines recommends 1,600 to 2,200 calories daily for older women and 2,000 to 2,600 for older men.
Get enough protein. “It’s a vital building block for maintaining lean body tissue, like muscle,” Joy says. Older adults should aim for 0.45 to 0.59 gram of protein per pound of body weight daily, around 72 to 94 grams for a 160-pound person. Choose plant-based proteins, eggs, fish, and poultry instead of red or processed meats.
Limit alcohol. Drinking regularly has been linked to lower muscle mass.
Prioritize sleep. Nighttime is critical for muscle repair. Poor sleep is linked to increased muscle loss, according to a 2023 study in the journal BMC Public Health. It can disrupt muscle-building hormones and increase inflammation, which can contribute to muscle loss. Plus, “if you feel tired during the day, you’re less likely to be active,” says Joy. (Go to our sleep guide for tips.)
Try yoga or swimming. Yoga can help you relax and increase flexibility, but it can also build muscle. “It’s strength, balance, and joint mobility all in the same class,” Joy says. Hopping into a pool can be worthwhile, too: Water naturally offers resistance to your muscles when you push through it.
