Loss of balance is one of the most serious changes after 70. It’s caused not only by muscle loss, but also by changes in vision, the inner ear, and reaction time.

The encouraging news: simple balance training can lower fall risk by nearly half.

Examples

• Standing on one foot while holding a chair
• Walking heel-to-toe in a straight line
• Gentle tai chi or slow, controlled movements
• Balance is about coordination—not strength alone.

5. Protein plays a key role in preserving muscle

After 70, muscle loss accelerates even if eating habits stay the same. This process, called sarcopenia, contributes to weakness, fatigue, and reduced independence.

Two factors matter most:

• Adequate protein intake
• Regular muscle stimulation through movement
• Protein should be spread across the day—not concentrated in one meal.

Good protein sources

• Eggs
• Fish
• Dairy
• Beans and lentils
• Lean meats

Why this knowledge matters

Continued on next page