Maintaining muscle strength through simple dietary adjustments and regular exercise can help seniors preserve their independence and overall health, experts said at a recent roundtable on ageing well.
The discussion, held on Oct. 6 and organised in partnership with the Agency for Integrated Care (AIC), highlighted the critical role of protein intake combined with physical activity in combating age-related muscle loss. Panelists emphasised practical strategies that seniors can incorporate into their daily routines to support healthy ageing.
Rachel Ngo, director of the physical activity and healthy ageing division at the Health Promotion Board, stressed that older adults need more protein than younger individuals. While adults aged 18 to 49 require about 0.8 grams of protein per kilogram of body weight daily, seniors over 50 are advised to consume approximately 1.2 grams per kilogram. For example, a 60-kilogram senior would need around 72 grams of protein each day.
“People have this misconception, especially seniors, about protein. As they age, they think they need less, or that protein in the form of meat is bad for them,” Ngo said. She encouraged building roughly 25 grams of protein into each meal by selecting lean meats over processed options and adding fish, tofu, beans, or eggs to their diet. Nutritional data indicates that one egg provides about 6 to 7 grams of protein, covering nearly 10% of a 60-kilogram senior’s daily requirement. Similarly, a serving of tofu offers between 7 and 20 grams of protein, contributing up to 27% of their daily target.
Samuel Chew, senior consultant in geriatric medicine at Changi General Hospital, highlighted the synergistic effect of pairing protein intake with resistance exercise to strengthen muscles. He advised seniors unfamiliar with gyms to start with simple home exercises such as doing 20 sit-to-stand chair squats daily. Over time, increasing resistance to at least 40% of one’s one-repetition maximum—the heaviest weight they can lift once—can lead to measurable improvements in muscle strength. For instance, if a senior’s maximum lift is 10 kilograms, exercising with at least 4 kilograms of resistance is recommended.
The discussion also addressed the interplay between physical limitations and cognitive health. Lim Jun Pei, senior consultant in geriatric medicine at Tan Tock Seng Hospital, noted that declines in balance and mobility are often linked to cognitive concerns. She urged families to monitor early signs such as unsteady gait and frequent falls, and encouraged seniors to stay active by using stairs and avoiding social isolation, which could accelerate cognitive decline.
Chew further underscored the importance of mobilising older patients promptly during hospital stays to prevent deterioration. “The key principle of our care in geriatric medicine is to move our patients as soon as we can,” he said.
Soh Swee Ping, chief of the active ageing division at AIC, pointed to community facilities as valuable resources for seniors to remain socially connected and physically active. Active ageing centres across Singapore provide accessible programmes for older adults to enhance their strength and wellbeing. Soh emphasised that consistent daily habits—whether exercising, consuming adequate protein, or engaging socially—can collectively improve quality of life for seniors.
The panel agreed that straightforward diet modifications and manageable exercise routines are fundamental for seniors seeking to maintain muscle strength and independence as they age.