When we think about health, images of balanced diets, gym sessions, and mindfulness practices often come to mind. Yet, one seemingly ordinary daily movement—the act of sitting down and rising back up—holds surprising insight into our overall wellbeing, especially as we age. Known as the “sit-to-stand” movement, this action is far more than just functional; it’s a powerful indicator of frailty and a key to preserving independence and quality of life.
Why Sit-to-Stand Matters More Than You Think
If you or a loved one finds it increasingly difficult to stand from a chair or the toilet without using your hands, this could be an early warning sign. Frailty is a condition characterized by decreased muscle strength, endurance, and energy, making daily tasks progressively harder. It’s linked to higher risks of falls, prolonged hospital stays, slower recovery, and even early mortality.
Importantly, frailty is not just about getting older or being thin. It reflects a loss of muscle mass and function, processes that often begin quietly in our 30s and accelerate after 60. The good news? Frailty is preventable—and in many cases, reversible—through targeted lifestyle changes focusing on nutrition and movement.
Muscle Matters More Than the Scale
Contrary to popular belief, carrying a little extra weight as we age can be beneficial—if it’s muscle, not fat. Research shows older adults in the “overweight” BMI range often fare better than those who are underweight, thanks to muscle’s vital role in supporting mobility, balance, and resilience.
The real culprit is excess visceral fat—the kind that surrounds internal organs—which elevates disease risk. So, it’s not about the number on the scale but the composition of your body.
Protein: The Building Block You Need More Than Ever
Muscle is primarily protein, and as we age, our bodies become less efficient at using it. That means older adults actually need more protein than younger people to maintain muscle health. A good rule of thumb is about 0.36 grams of protein per pound of body weight daily. For example, someone weighing 150 pounds should aim for roughly 55 grams spread across their meals.
Undereating, especially during illness, is a major risk. Even with adequate protein intake, insufficient calories will cause the body to break down muscle for energy. Include high-quality protein sources such as:
- Eggs, dairy (milk, cheese, yogurt)
- Chicken, turkey, beef, oily fish
- Lentils, beans, tofu, soy products
- Nuts, seeds, and whole grains
Move It or Lose It: Why Strength Training is Crucial
Muscle only stays strong when you use it. The mantra “move it or lose it” couldn’t be truer when it comes to aging well. Strength training is one of the most effective ways to maintain independence and physical function.
Aim for two to three sessions a week focused on building strength. No gym required—bodyweight exercises at home work wonders. Consider:
- Repeated sit-to-stand movements from a chair
- Functional activities like climbing stairs, gardening, carrying groceries
- Squats, lunges, push-ups
- Resistance bands or light weights for added challenge
While walking, swimming, and cycling improve cardiovascular health, they don’t suffice to maintain muscle mass alone. Your muscles need challenge, even in small ways.
The Sit-to-Stand Test: A Simple Health Check
This test can help you gauge your strength and flag early signs of frailty. Pay attention to:
- Difficulty standing up from low chairs or the toilet without assistance
- Clothes feeling looser around thighs or arms due to muscle loss
- Struggling to carry bags or household items
- Avoiding stairs or movements you once did easily
Catching these signs early allows you to act before your independence is compromised.
Five Practical Steps to Healthy Aging
- Prioritize protein — Make sure every meal contains protein, whether it’s eggs at breakfast, beans for lunch, or fish and chicken at dinner.
- Strength train regularly — Find activities you enjoy and can maintain, like gardening, resistance exercises, or community classes.
- Don’t fear healthy weight gain — Particularly if you’ve lost weight unintentionally, focus on gaining muscle, not fat.
- Stay active every day — Small movements count: walking, stretching, lifting household items all add up.
- Monitor your function — Use the sit-to-stand test as a simple daily or weekly check. If it gets harder, it’s time to make changes.
Aging Well is Within Reach
While we can’t stop the passage of time, we absolutely can influence how we age. Muscle health is central—not just for looks, but for maintaining dignity, independence, and a vibrant quality of life.
Whether you’re planning ahead or supporting an older loved one, remember this: building and preserving muscle strength is one of the most powerful tools in your health arsenal. The next time you sit down, pay attention to how easily you stand back up. This small, everyday action might just be the most important health test you do all day.
Catherine Norton specializes in optimizing nutrition and lifestyle for diverse populations, including aging adults, athletes, and patients, helping them harness the power of food and movement for better health.
For holistic support, find yoga and movement practitioners in the Spirit of Change online directory.