As more Filipinos live longer than ever, experts are raising a quiet alarm: muscle loss. If this is left unchecked, this could strip older adults of their strength, mobility, and independence long before their years are through. Health specialists now emphasize that building and maintaining muscle isn’t just for athletes or gym-goers; it’s one of the most powerful ways to age well.
Studies have shown that as many as seven in ten older Filipinos may experience sarcopenia, the gradual loss of muscle mass and strength that typically begins around the age of 40. By the time a person reaches 60, they can lose up to eight percent of their muscle mass per decade, a rate that accelerates with time.
The result is more than just weaker limbs. Sarcopenia can slow down movement, cause persistent fatigue, increase the risk of falls, and make daily tasks, such as climbing stairs or carrying groceries, much harder.
Data from the Philippine Statistics Authority indicate that the share of Filipinos aged 65 and above is projected to more than double, from about 5.4 percent in 2020 to around 12 percent by 2050. With this demographic shift, experts warn that muscle loss could quietly evolve into a national health issue if not addressed early.
‘Muscle health is foundational to aging well; not just for movement, but for immunity, recovery, and overall well-being,’ according to Dr. Gamaliel Tayao, head of medical affairs at Abbott Philippines. ‘By paying attention to nutrition and regular physical activity, we can help older Filipinos remain strong and independent for longer.’
Strong muscles, stronger years
MUSCLES do much more than help us move. They are also important with regard to metabolism, blood sugar control, and immunity. As soon as muscle mass begins to decline, it goes the same for the body’s ability to regulate energy and recover from illness or injury.
And the consequences can be severe. About 30 percent of adults over 65 and up to half of those over 80 may experience at least one fall each year. Many of these falls may result in fractures or long-term disability. There are early warning signs like slower walking speed, difficulty in standing up, or chronic fatigue, all of which are often dismissed until the damage is done.
This is why health professionals are urging Filipinos to act early, even long before retirement age, to build a strong foundation for aging.
While aging itself is inevitable, muscle loss can be slowed or even reversed with proper nutrition. High-quality protein from sources like fish, eggs, tofu, and lean meat helps repair and build muscle tissue. Pairing these with fruits, vegetables, and whole grains ensures the body gets the vitamins and minerals it needs to function efficiently.
For older adults who struggle to meet their nutritional needs through food alone, specialized nutritional supplements can help fill the gap. Abbott’s Ensure Gold with Streng+hPro, for instance, contains HMB (beta-hydroxy beta-methylbutyrate), a compound clinically shown to help preserve muscle tissue, and YBG, which supports immune health. These nutrients work together to promote muscle recovery and overall vitality, especially when combined with regular exercise.
‘Science-based nutrition can complement daily meals,’ Dr. Tayao explains. ‘When paired with physical activity, it can make a real difference in how well we age.’
Simple habits bring lifelong benefits
MAINTAINING muscle health should not be about spending more for an expensive gym membership; all that’s needed is consistency and awareness. Experts recommend strength-building activities that include light resistance training, wall push-ups, squats, or even as simple and less strenuous as daily walking. Other activities like gardening, climbing stairs, or carrying groceries also count as functional strength exercises that keep muscles engaged.
But also equally important are regular medical check-ups. Monitoring grip strength, muscle mass, and walking speed enables doctors to detect early signs of sarcopenia. Simple screening tools, like the sit-to-stand test, can help determine muscle function at home or in community clinics.
As the Philippines transitions to an aging society, the challenge is no longer just to live longer but to live better. Strong muscles are key to maintaining independence, resilience, and confidence throughout one’s life.