Cardiac Surgeon: Strength Training and Protein Vital for Aging Muscles

Post by : Saif Nasser

Veteran cardiac surgeon Dr. Jeremy London, with more than 25 years in practice, has urged older adults to broaden their exercise routines. He stresses that activities such as walking or gentle stretching are beneficial but insufficient on their own — adding resistance work like weightlifting, resistance bands or bodyweight moves (for example squats and push-ups) is crucial to maintain muscular strength.

Dr. London highlights a physiological change known as anabolic resistance, in which ageing muscles become less responsive to the combined stimulus of exercise and dietary protein. This reduced responsiveness slows the processes that build and repair muscle tissue, so older people often need a more targeted approach to preserve muscle mass.

Muscle decline typically begins in the 30s and becomes more pronounced after 60. According to Dr. London, adults can lose roughly 3% to 8% of muscle per decade, with the rate accelerating in later years. As muscle mass falls, people commonly experience reduced strength, poorer balance and increasing difficulty with routine tasks such as climbing stairs, carrying items or walking longer distances.

Beyond movement, muscles play important roles in bone protection, blood sugar regulation, posture control and recovery from illness or injury. Loss of muscle therefore raises the likelihood of falls, contributes to weaker bones and slows healing.

To counteract these trends, Dr. London recommends progressive resistance training that challenges the muscles and signals the body to rebuild strength. He also advises adequate daily protein intake — generally in the range of 1.2 to 2.2 grams per kilogram of body weight depending on individual age and health considerations — to support repair and growth.

Combining resistance exercises with sufficient protein intake can help older adults retain functional strength, sustain independence and remain healthier for longer. While ageing is inevitable, Dr. London notes that the pace and quality of that process are influenced by consistent lifestyle choices, including small, steady habits that build and preserve muscle.

This guidance is intended to inform and encourage safer, healthier routines. Individuals with existing medical conditions should consult their physician before beginning new training programmes or making major dietary changes.