From around age 75, several systems involved in balance weaken at the same time:
The inner ear loses motion-sensing cells
Muscles and joints provide less precise feedback
Vision loses depth perception and contrast
Meanwhile, the brain processes information more slowly. Together, these changes raise the risk of falls, even among physically active individuals.
The body simply needs more time to respond to slips, uneven surfaces, or sudden movements.
1. Muscle loss speeds up
This is the change that influences all the others.
After 75, muscle loss accelerates significantly. It affects not only strength, but also balance, endurance, mobility, and overall energy.
Muscles respond less effectively to protein and exercise. Fewer cells are available to repair muscle tissue, while inflammation increases, causing muscle to break down faster than it can be rebuilt.
Even short periods of inactivity can lead to noticeable losses that are difficult to regain.
Practical guidance for daily life
For better sleep
Go to bed when you feel sleepy, even if it’s early
Use mornings for important activities
Limit screens and bright lights in the evening
Keep the bedroom cool, quiet, and dark
For temperature regulation
Maintain indoor temperatures between 20–23°C
Dress in layers
Drink water regularly, even without thirst
Avoid extreme heat or cold
For digestion
Eat smaller meals every 3–4 hours
Chew thoroughly and eat slowly
Favor soft, cooked, and fermented foods
Increase fiber intake gradually
For balance
Improve lighting throughout the home
Remove loose rugs and clutter
Wear supportive shoes, even indoors
Practice balance-focused exercises
For muscle health
Include protein in every meal
Choose foods like eggs, dairy, legumes, fish, and poultry
Do age-appropriate strength exercises
Avoid long stretches of inactivity
