Staying healthy and fit can be challenging at any age, but maintaining strength becomes even more important as we grow older. Aging brings many natural physiological changes, including a gradual loss of muscle mass that can affect mobility, independence, and overall health.
Beginning around age 30, adults gradually start to lose muscle mass, and this process often accelerates after age 60. Over time, muscle fibers become weaker and less responsive. Maintaining muscle strength, however, plays a vital role in supporting longevity and quality of life. Research shows that lower muscle strength is associated with an increased risk of death, while preserving strength can help older adults remain independent and active.
The good news is that there are steps you can take to help preserve muscle strength as you age. Proper nutrition, especially adequate protein intake, combined with regular physical activity can slow the rate of muscle loss and support bone health, metabolism, and blood sugar control. However, maintaining and building muscle becomes more complex with age due to changes in hormone levels, a reduced ability to convert dietary protein into muscle, and declines in the number and size of muscle fibers.
Join the Senior Center and University of Illinois Extension for Protein, Physical Activity, and Aging: What You Need to Know, an informative program that explores how aging affects muscle health and what you can do to stay strong. Participants will learn about the risks of muscle loss, practical nutrition tips, and lifestyle strategies to support strength, mobility, and independence.