How to build and preserve muscle strength

How To Build and Preserve Muscle Strength


Adults between the ages of 40 and 65 years old should be on “high alert” and take active steps to strengthen your muscle and body for overall health.

Why Do You Need To Keep Your Muscles Strong?

As we age, we lose muscle mass. When losing muscle mass, we face higher risk of:


Increased Falls

Physical and Mental Fatigue

Loss of Independence


Your muscle loss starts earlier than you think!

After 40, we start to lose muscle mass and that can be as much as 33% of muscle mass loss between 40 – 80 years old.1


You can build strength with a protein rich diet!

Fill your plate with protein, calcium and vitamin D. World Health Organization recommends a complete, balanced Oral Nutrition Supplement2(ONS) to improve muscle mass and strength which supports mobility and vitality.3

Build Strength With Daily Exercises!4

For improving your balance, do one minute for each leg.

For strengthening your leg muscles, repeat 5-6 times in sync with deep breathing.

Join or participate in the programmes by Healthhub to get healthier and feel great.

Learn more about how to lead a healthy lifestyle at Health Promotion Board.

1 Baier S et al. JPEN. 2009;33(1):71-82
2 A complete, balanced diet must contain sufficient amount of carbohydrate, protein, fat, vitamins, minerals and fibre in the required amounts and in the right proportion.
3 Integrated care for older people: guidelines on community-level interventions to manage declines in intrinsic capacity. Geneva: World Health Organization; 2017. License: CC BY-NC-SA 3.0 IGO.
4 Nakamura K, Ogata T. Locomotive Syndrome: Definition and Management. Clin Rev Bone Miner Metab. 2016; 14(2):56-57.
* Muscle Age is an indication of the strength and performance of the muscles in the lower limbs, and is calculated based on the 5-times sit-to-stand test which matches test time with specific biological age groups.4 Results are based on Caucasian age norms.
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