There’s a myth that as we age, it’s natural for our legs to give in to weakness—perhaps even to the extent that it hampers our capacity to stay active. But Jason, a robust 67-year-old, begs to differ. Despite his lifelong commitment to fitness, he noticed a decline in his lower body strength post-retirement. Climbing stairs, once a breeze, now burdened his legs with soreness by the second floor.

So, what causes leg weakness in the elderly? It is often more a case of sarcopenia than mere aging. This muscle-wasting disease is not thoroughly understood but is generally associated with factors like aging, reduced physical activity, nutritional deficiencies, and lifestyle choices such as smoking and excessive alcohol consumption.

Experts oppose the retired generation’s belief that thinner is better. Maintaining an appropriate weight with a BMI between 20 and 26.9 and preserving muscle mass is invaluable in later years. Older adults who are excessively thin are more susceptible to sarcopenia, risking muscle atrophy, slower movement, and higher incidences of bone fractures and falls.

Moreover, sarcopenia can hinder respiratory muscle function, leading to breathing difficulties, and can increase the risk of diabetes by disrupting skeletal muscle’s energy and glucose consumption.

Dr. He highlights a simple loop test to self-screen for sarcopenia—form a circle with your index finger and thumb at the thickest point of your calf; if the circumference is as large as or smaller than the loop, it may indicate a risk of sarcopenia. She advises a timely medical evaluation in such cases.
To combat muscle weakness, it’s vital that the elderly focus on replenishing four key nutrients regularly:

1. Protein is the foundation in the battle against sarcopenia. Inadequate intake may lead to muscle and organ deterioration. It is advisable for affected seniors to consume 60 to 90g of protein daily, with at least half being of high quality. They should incorporate more animal-based food, eggs, dairy, and soy products into their diets.
2. Omega-3 polyunsaturated fatty acids, consumed alongside a controlled calorie intake, can enhance muscle strength and function. Foods such as deep-sea fish and seafood are rich in omega-3s and should be featured in daily meals.
3. Creatine provides immediate energy, aiding with intense, prolonged activities and stimulating muscle growth. A balanced diet traditionally covers the necessary creatine intake.
4. Concerning vitamin D, proper supplementation can benefit muscle strength and reduce fall incidents. Beyond dietary sources like egg yolks and whole milk, outdoor activities are encouraged to naturally synthesize vitamin D.

Fostering stronger legs equates to a longer, healthier life. After 35, we lose about 1% of muscle strength annually, accelerating after 70. The evidence is most apparent in the lower limbs, often resulting in prematurely ‘aged’ legs. To ward off such issues, it’s crucial to combine proper nutrition with a few essential practices:

1. Regular, suitable exercise routines, specifically resistance exercises, can boost muscle mass and improve protein absorption. Always aim for measured progress, avoiding overstrain.
2. Avoid prolonged sitting, which can exacerbate muscle atrophy. Frequent breaks for walking or stretching, even for just 5 to 10 minutes every hour, are recommended.
3. Managing chronic ailments proactively through doctor consultations and regular check-ups can help stave off sarcopenia.
4. For those diagnosed with sarcopenia, prompt, comprehensive treatment in specialized institutions is crucial to delay the condition’s progression.

Muscle loss might be common in senior years, but it shouldn’t be downplayed. The invisible threat of sarcopenia requires diligent attention to nutrition and the development of beneficial lifelong habits.