Do you find stairs, groceries, or gardening harder than before? It may not be “just age.” These changes can point to sarcopenia—“a subtle but serious loss of muscle mass and strength” that often begins around 30 and speeds up after 60.

Though linked to aging, sarcopenia is now seen as a medical condition. Causes include hormonal decline, slower recovery, and reduced nutrient absorption. But “inactivity is the biggest risk factor,” along with poor diet and vitamin D deficiency. Chronic conditions like diabetes or thyroid issues can also worsen muscle loss.

You don’t need special tests to notice it. Signs include “difficulty getting up from a chair, breathlessness after climbing stairs, visible muscle loss in limbs, frequent stumbling, and unexplained fatigue.”

Prevention starts with movement. Daily habits like walking, squats, yoga, or swimming help more than high-intensity workouts—“just consistency” matters.

Nutrition is key: protein (1.2–1.5g per kg), vitamin D, calcium, omega-3s, and hydration support muscle health. With these habits, strength can be maintained “even at 70 and beyond.”