Beware of the “slow slide” that quietly threatens your independence—and your LIFE

Posted on July 1, 2025 by Dr. Fred

Six steps to living well and thriving in your 70s, 80s, and beyond!

You might think the biggest threat you’ll face in older age is something dramatic—like cancer or Alzheimer’s disease.

But far more often than people realize, the real threat to life as you know it creeps in slowly and silently.

It may begin with something you barely notice or think twice about—like getting out of a chair a little slower or moving a bit more cautiously through the uneven backyard. Maybe you even start avoiding steps without railings. And before long, you’re no longer getting down on your hands and knees to plug in a light.

You chalk this “slow slide” in your mobility up to aging. No big deal, right?

But in reality, these seemingly small shifts add up to something far more serious… something that could slowly chip away at your independence.

In fact, if you don’t do something NOW to protect your mobility, it can lead to falls, hospital stays, disease, disability, and even death!

So, let’s discuss what causes this slow, yet steady slide in mobility. (It’s probably NOT what you think!) Then, I’ll outline what you can do, starting today, to boost your strength, bring back your confidence, and add years to your life.

The mobility-muscle connection

You might think mobility issues begin with a bum knee or bad hip. But in many cases, mobility problems actually start in your muscles!

See, everyone begins losing muscle mass and strength in their 30s and 40s. But the process accelerates as you age.1,2 By age 80, up to 50 percent of people have full-blown sarcopenia—marked by loss of muscle mass, strength, and function.

That’s a BIG deal—and it changes how you go about your day and live your life.

For starters, sarcopenia hits your lower body the hardest. That’s why you may notice it’s a little tougher to get out of a chair, rise up off the floor, or take a big step off a curb.

Sarcopenia also slows your reaction time. So, if your toe snags on a rug or if you misjudge a step, you may not react fast enough to catch yourself.

The condition even messes with your balance and your gait. So, to play it safe, you may take shorter steps, walk more slowly, and avoid uneven ground to keep yourself steady.

Now, here’s the thing…

These subtle changes don’t happen in isolation. They add up. That’s why people with sarcopenia experience more falls, more often—and why they often lead to serious fractures.

Other factors that affect your mobility include:

  • Chronic inflammation: Research shows that chronic inflammation impairs protein synthesis, the process your body uses to build and repair muscles.3
  • Poor sleep: A fascinating study shows that men and women over age 65 who suffer from insomnia—or who simply have trouble staying asleep—have “significantly” slower walking speeds and more mobility problems, such as trouble climbing stairs without resting.4
  • Obesity: Carrying around extra weight puts stress on your joints and can make moving around, climbing stairs, or getting up and down out of a chair more difficult.
  • Chronic disease: A wide range of chronic conditions can impact your ability to move around with gusto, including arthritis, cardiovascular disease, Parkinson’s, multiple sclerosis, and diabetes.
  • Taking certain drugs, including weight-loss drugs: Many drugs affect your mobility, especially fast-acting weight-loss drugs that cause muscle loss.
  • Sedentary behavior: It’s a bit of a vicious cycle because the more you sit during the day, the more it weakens your muscles—leading to even lower levels of activity.
  • Vision and hearing impairments: You may find it more challenging to safely navigate steps or outdoor spaces if you have vision and hearing impairments. This can make you more hesitant to explore new places and take long walks.
  • Social isolation: Spending less time with friends and family can lead to reduced physical activity, which in turn contributes to a decline in mobility.

Now, if you’re experiencing mobility problems, I do have some good news. You can take steps to REVERSE them—without drugs or even a doctor’s visit.

Boosting your mobility at ANY age

It’s never too late to start working on improving your mobility. Remember, any progress you make also boosts your overall health, brightens your mood, and even increases your lifespan.

In fact, people 75 years of age who have greater mobility and independence can expect to live FIVE years longer than those with mobility issues who struggle to perform daily tasks!

So, here are SIX sensible steps you can take to stop the “slow slide” in your mobility:

1.) Move those muscles. If you do nothing else—start moving more. The best defense against sarcopenia and declining mobility as you age is getting regular, muscle-building movement.

This doesn’t mean you have to become a bodybuilder or hit the gym for hours at a time. Even light strength training a few times a week—with resistance bands, dumbbells, or just your own body weight—can work wonders.

Chair squats, wall pushups, and leg lifts are great ways to begin. If you’re new to this, consider seeing a physical therapist or trainer at the gym who specializes in working with seniors to make sure you’re doing exercises safely and correctly.

2.) Boost your protein. Your muscles need fuel to grow and repair themselves—and that fuel is protein. That’s why I always recommend eating your body weight in grams of protein daily. And on the days that you exercise (which, hopefully, is more often than not), eat 1.5 times your body weight.

Using this simple formula, a 200-lb man should eat 300 grams of protein per day. And a 150-lb woman should strive to take in 225 grams a day.

I realize that may seem like a daunting number. But if you include protein with every meal (in the form of eggs, nuts, and/or meat), you shouldn’t have too much trouble reaching this goal. (Tip: Easily bump up your protein intake by having a whey protein shake once or twice daily.)

3.) Follow a balanced diet. Your food choices play a big role in whether your body fuels or fights inflammation. (And remember, inflammation accelerates muscle loss.)

So, steer clear of processed foods filled with carbs and sugar, which fuel chronic inflammation. Instead, strive to follow a healthy, Mediterranean-style diet that’s rich in whole foods that tame inflammation—including grass-fed and -finished meat, organic poultry, wild-caught fish and seafood, fresh produce, and healthy fats from nuts, avocados, eggs, and more.

Consider enjoying plenty of fermented foods as well, such as sauerkraut, kimchi, yogurt, and kefir, as a new study found these choices also help build muscle and protect against sarcopenia.6

And don’t forget to drink plenty of water, as even mild dehydration can make your muscles feel weak and sluggish.

4.) Add in some key supplements. Even if you already follow a wholesome diet packed with protein, your body may need extra support as you get older. Here are a few supplements that support mobility and muscle health:

  • Vitamin D (250 mcg/day): Simply put, your bones and muscles NEED this critical vitamin. And many people are deficient in it without supplementing daily. Ask your doctor to check your blood levels to ensure you’re getting enough.
  • Magnesium glycinate (200 mg/day): This mineral helps support hundreds of different metabolic processes in the body, including sleep and energy production. It also plays a role in protein synthesis, which is essential for building and repairing muscles.
  • Fish oil (3 grams of EPA and DHA/day): Omega-3 fatty acids found in fish oil supplements, like EPA and DHA, reduce inflammation and help you build muscle. In fact, in a 2020 study, researchers discovered that men and women over age 65 who take more than 2 grams of omega-3s per day gained muscle mass, got up quicker out of a chair, and improved their walking speed.7

NOTE: Always check with your healthcare provider before starting new supplements, especially if you take medications.

5.) Prioritize sleep. Aim for seven to nine hours of quality shuteye each night to help your muscles recover and energize you for the day ahead. I advise sticking to a regular sleep-wake schedule, using blackout curtains or a sleep mask, avoiding screens for at least one hour before bed, and keeping your bedroom cool, dark, and serene.

6.) Have your vision and hearing checked regularly. Poor vision or hearing can throw off your balance, raise your risk of tripping, and even cause you to avoid activity altogether. So, make sure eye and hearing exams are part of your regular checkup routine.

Don’t let the “slow slide” sneak up on you

Sarcopenia and mobility loss rarely show up overnight. It’s a “slow slide” that steals your strength, balance, and confidence… until one day you realize you’re not getting around as easily as you used to.

But remember, you’re NOT helpless against this threat to your independence!

Literally every step you take to boost your mobility will make a huge difference—whether it’s packing more protein into your diet, taking a 10-minute walk, getting some quality shuteye, or doing a few chair squats.

Better yet? These good habits truly add up! By getting stronger and extending your lifespan, you can spend more time living well and thriving in your 70s, 80s, and beyond.

References:

  1. “Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.” Harvard Health Publishing, 2/19/16. (health.harvard.edu/staying-healthy/preserve-your-muscle-mass)
  2. “Sarcopenia with Aging.” WebMD, 7/9/24. (webmd.com/healthy-aging/sarcopenia-with-aging)
  3. “Inflammation: Roles in Skeletal Muscle Atrophy.” Antioxidants (Basel). 2022 Aug 29;11(9):1686. doi.org/10.3390/antiox11091686.

 

  1. “Sleep-related factors and mobility in older men and women.” J Gerontol A Biol Sci Med Sci. 2010 Jun;65(6):649-57. doi.org/ 10.1093/gerona/glq017.

 

  1. “The impact of functional status on life expectancy in older persons.” J Gerontol A Biol Sci Med Sci. 2010 Jul;65(7):727-33. doi.org/10.1093/gerona/glq029.

 

  1. “Consuming foods rich in live microbes may prevent muscle loss.” NutraIngredients, 6/12/24. (nutraingredients-usa.com/Article/2024/06/12/consuming-foods-rich-in-live-microbes-may-prevent-muscle-loss/)

 

7. “Effects of Omega-3 Fatty Acids on Muscle Mass, Muscle Strength and Muscle Performance among the Elderly: A Meta-Analysis.” Nutrients. 2020 Dec 4;12(12):3739.” doi.org/10.3390/nu12123739.