Did you know that from the age of 30, our muscles and bones gradually weaken? Sarcopenia (muscle loss) and osteoporosis (bone density loss) can lead to reduced strength, balance issues, and increased fracture risk (Cruz-Jentoft & Sayer, 2019). By 60, muscle loss accelerates, making daily activities more challenging (McLeod et al., 2021). Women experience further bone density decline post-menopause (Compston et al., 2019).
The good news?
How to Maintain Muscle & Bone Health
Strength Training – Lifting weights 2–3 times per week helps maintain muscle mass and stimulates bone formation (Zhao et al., 2022).
- Weight-Bearing Exercise – Walking, jogging, and dancing improve bone strength and reduce loss (Kirk et al., 2020).
- Proper Nutrition – A diet high in protein, calcium, and vitamin D supports muscle repair and bone health (Bauer et al., 2019).
- Physiotherapy – A tailored program helps prevent falls, improve mobility, and manage age-related changes.
- Flexibility & Balance Training – Yoga, Pilates, and mobility exercises enhance joint stability and reduce injury risk (Hewett et al., 2021).
It’s never too late to protect your muscles and bones! If you’re experiencing weakness or pain, our physiotherapists can help. Book a consultation today!
References
Bauer, J. M., et al. (2019). Ageing Research Reviews, 55, 100896. https://doi.org/10.1016/j.arr.2019.100896
Compston, J. E., et al. (2019). The Lancet, 393(10169), 364-376. https://doi.org/10.1016/S0140-6736(18)32112-3
Cruz-Jentoft, A. J., & Sayer, A. A. (2019). The Lancet, 393(10191), 2636-2646. https://doi.org/10.1016/S0140-6736(19)31138-9
Hewett, T. E., et al. (2021). Sports Medicine, 51(3), 327-338. https://doi.org/10.1007/s40279-020-01411-7
Kirk, B., et al. (2020). Osteoporosis International, 31(7), 1429-1444. https://doi.org/10.1007/s00198-020-05372-9
McLeod, J. C., et al. (2021). Journal of Cachexia, Sarcopenia and Muscle, 12(1), 3-24. https://doi.org/10.1002/jcsm.12683
Zhao, R., et al. (2022). Osteoporosis International, 33(2), 327-345. https://doi.org/10.1007/s00198-021-06242-6
