What We’ll Cover:

• Why muscle matters
• Why we lose muscle 
• Simple habits to protect your muscles

‍

Why muscle matters

Muscles do much more than help you exercise. They help you move, lift, carry shopping, climb stairs and stay independent.

Looking after your muscles is important at every age, especially during weight loss. When you lose weight, the aim is to lose body fat while keeping as much muscle as possible.

Muscle also supports your balance, posture and strength. Keeping your muscles healthy can make everyday activities feel easier now and as you get older.

‍

Why do we lose muscle?

It is normal to slowly lose muscle as we get older. This natural loss of muscle is called sarcopenia.

Some things can increase the risk of losing muscle, including:

• getting older
• eating too little protein
• being less active
• spending long periods sitting down
• losing weight without enough protein or strength exercise

People taking GLP-1 medicines often eat less because they feel fuller. This can make it harder to get enough protein, so including protein regularly and staying active becomes even more important. 

‍

Everyday habits to protect your muscles

1. Eat enough protein

Include a source of protein with each meal where you can.

Examples include:

• fish
• chicken
• eggs
• Greek yoghurt
• beans
• lentils
• tofu

For more ideas, read our Practical Guide to Protein.

‍

2. Stay active

Walking is great for your health, but your muscles also benefit from activities that make them work a little harder too.

Strength exercises help keep muscles strong and can also support your balance as you get older.

You do not need to join a gym. Try:

• carrying shopping
• climbing stairs
• gardening
• using resistance bands
• bodyweight exercises such as squats or wall push-ups
• practising simple balance activities, such as standing on one leg while holding onto a worktop for support if needed 

Aim to include strength-based activities at least twice a week if you can.

Small amounts of activity done regularly are more helpful than doing lots of exercise once in a while.

‍

3. Support your bones

Muscles and bones work together to keep you strong and active. Including enough calcium and vitamin D, alongside regular strength-based activity, helps support healthy bones and muscles.

Vitamin D comes mainly from sunlight, and some people may need a supplement during the autumn and winter months or throughout the year. If you are concerned about your vitamin D levels or think you may be at risk of deficiency, speak to your healthcare professional for advice.

For more information, read our Practical Guide to Calcium.

‍

Summary

Looking after your muscles is an important part of healthy ageing and successful weight loss. Protecting your muscles can help you stay strong, active and independent. 

Eating enough protein, staying active and including strength-based activities can all help protect your muscles.

Small habits today can make a big difference to your future health.

‍