Mistake #1: Sitting too much
One of the most common and harmful habits is sitting for long periods without moving. At first glance, it seems harmless – a little TV, then lunch, a short nap… But the body of an elderly person does not forgive immobility. Without exercise, the muscles of the legs begin to break down. The body decides: “if you don’t use them, then you don’t need them.” This is how sarcopenia develops – a progressive loss of muscle mass.
Sitting for long periods of time also worsens blood circulation : blood stagnates, veins dilate, and cells receive less oxygen. The result – heaviness, stiffness, pain, difficulty standing up. According to the Journal of Aging and Physical Activity , people over 65 who sit for more than 6 hours a day lose leg function 44% faster , even if they occasionally exercise.
The solution is simple: get up and move around briefly every 40–45 minutes. Walk around the room, take a few steps down the hallway. After lunch – a light walk. No need for a gym – just show your body that you still need your legs .
Mistake #2: Protein Deficiency
For a long time I thought I was eating right – vegetables, a little grain, no frills. But as you age, your body needs more protein. After the age of 70, your muscles start to require additional support, otherwise they “burn out” even with minimal effort.
Many people eat too little protein – some avoid meat, others live on bread and pasta. This is a shortcut to weakness and loss of strength. Studies show that older people who consume less than 1 gram of protein per kilogram of body weight are more likely to lose balance and stability.
I changed my menu: breakfast with an egg and cottage cheese, lunch with meat or fish, dinner with a handful of nuts or yogurt. That way, every meal has a source of protein — and the results were immediate.
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