Imagine waking up and finding your limbs weak, simple tasks exhausting, and your independence slipping away. This isn’t always just aging—it could be sarcopenia, the gradual loss of muscle mass and strength. Millions of adults experience this condition, often triggered by habits that seem harmless.
According to Dr. RN Veller, sarcopenia is a medical condition, not an inevitable part of aging. Muscle loss can begin as early as your 30s or 40s, and many everyday behaviors quietly speed up this decline.
Here are some of the most common habits that harm your muscles:
1. Sitting for Long Periods
Remaining seated for hours without movement can be as harmful as smoking or eating junk food. Even with regular workouts, prolonged sitting encourages your body to break down muscle, especially in your legs and lower back.
Fix: Stand or stretch every 40–60 minutes to stimulate muscle activity.
2. Poor Sleep (Under 7 Hours)
Sleep is when your body repairs muscle tissue and balances growth hormones. Consistently getting less than seven hours reduces muscle recovery and causes fatigue, increasing injury risk.
Fix: Aim for 7–8 hours nightly and avoid screens before bed.
3. Not Enough Quality Protein
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