A comprehensive new study has spotlighted two daily habits—combining protein-rich diets and regular resistance training—as critical for women seeking to maintain muscle strength, speed, and overall function with age. The findings offer hope and practical strategies for Thai women concerned about staying healthy, strong, and independent in their later years, as rates of age-related muscle loss rise globally and in Thailand’s rapidly greying society.
Thai society, like much of Asia, faces an accelerated demographic shift toward an aging population. As longevity increases, so too does the need for evidence-based advice supporting health and quality of life in older adults, particularly women. Sarcopenia, or the loss of muscle mass and strength with age, has emerged as a major challenge—impacting daily activities, raising the risk of falls, and reducing independence for many older women. According to global prevalence statistics, up to 13% of individuals over 60 and as many as 50% of those 80 or above experience this condition, a pattern seen increasingly in Thailand as well (PubMed).
The newly published research in the journal Nutrients synthesizes data from 21 clinical trials and more than 1,200 middle-aged and older women—averaging age 71—with primary sarcopenia. By pooling outcomes from diverse studies, the researchers conducted a “network meta-analysis,” a robust method to compare the separate and combined effects of protein supplementation and exercise. They measured key indicators including muscle strength (via handgrip and knee extension), muscle mass in the arms and legs, and physical function (like walking speed).
The results are striking: Women who both exercised and consumed sufficient protein saw meaningful improvements in handgrip strength, walking speed, and muscle mass in their limbs—factors strongly associated with independence, better mobility, and reduced injury risk. Exercise alone (especially resistance training with body weight, bands, or light weights) was still beneficial, particularly for knee extension strength, important for climbing stairs and standing up. However, consuming protein without exercise did not produce significant benefits in any of the measured outcomes.
A noteworthy point from the study: None of the interventions—whether alone or in combination—significantly increased overall muscle mass relative to body size. However, improving strength and specific functional abilities had substantial real-world impact on daily life.
Thai experts from major teaching hospitals and geriatric research institutes, reflecting on this research, note its practical implications for local women. A senior gerontology researcher at a leading Bangkok hospital explains, “Physical decline isn’t inevitable with aging, but requires a proactive approach. The evidence is clear that women taking up regular resistance activity along with eating enough protein can reduce risks of frailty, falls, and hospitalisation.” This message is especially pertinent given cultural norms in Thailand, where many older adults—especially women—may believe that slowing down is a natural or unavoidable part of aging, or feel reluctant to join gyms or structured exercise.
The study authors recommend women start resistance training at least twice per week. Common options include body weight exercises (squats, push-ups), resistance bands, or light weights, which can be used at home or in local fitness parks—a growing trend in Bangkok and provincial capitals. Thai public health officials have previously encouraged using community exercise spaces, especially among older adults, to support active aging (MOPH and WHO).
Diet is the second key pillar. The study recommends a minimum daily protein intake of 0.8 grams per kilogram of body weight, or roughly 10–35% of total daily calories as protein, based on dietary guidelines. For a 60 kg Thai woman, this translates to about 48 grams of protein—or roughly equivalent to a serving of grilled fish with rice and a glass of milk. High-quality, locally accessible protein sources include lean pork, chicken, tofu, eggs, soy-based products, tempeh, and an array of beans and nuts. Nutritionists at leading Thai universities also point to traditional dishes like tom yum with shrimp, kai jeow (omelette), or nam prik served with hard-boiled eggs and steamed vegetables as convenient ways to boost daily protein intake.
Yet, a 2022 survey by the National Health Foundation found that many older Thai women do not consistently meet daily protein goals, often due to misconceptions about high-protein foods, dental issues, or limited appetite. In such cases, a registered dietitian or geriatrician may recommend protein supplements—such as soy- or whey-based powders—after assessing individual needs and potential kidney concerns.
For those new to strength training or with health conditions, the study underscores consulting a healthcare provider before starting a new exercise routine. Thai physiotherapists frequently help create tailored routines, and the government’s Universal Coverage Scheme provides access to basic preventive care and physiotherapy in sub-district hospitals (NHSO).
Culturally, Thai traditions emphasise respect for elders and filial piety, but also sometimes reinforce the idea that older age means reducing activity. Elder leaders at urban temples, speaking about active aging campaigns, note, “It’s important to shift the mindset so that seniors feel able and encouraged to exercise, whether through communal dancing, yoga, or resistance routines suited to individual ability.” Public programs have begun integrating music and Thai traditional movement into group exercise, making resistance activity more appealing and culturally resonant.
Looking to the future, demographics point toward a Thailand where nearly a third of the population will be over 60 by 2050 (UNFPA). Without proactive steps, rising rates of sarcopenia may strain family caregivers, healthcare systems, and the wider economy. However, the latest research equips both Thai women and health professionals with actionable, evidence-based steps to mitigate risk and enhance well-being.
In summary, the message is clear: Women should not face aging passively. By embracing a combination of regular resistance training and adequate daily protein, Thai women can retain strength, prevent falls, and maintain independence well into advanced years. Local health centers, community leaders, and families are encouraged to promote access to safe exercise spaces and protein-rich foods, while shifting attitudes toward active participation at every age.
For Thai readers, the practical starting point is simple:
- Try body weight exercises or use resistance bands at least twice per week; join a community fitness group if possible.
- Ensure each meal contains some protein—such as eggs, tofu, legumes, fish, or chicken.
- If you’re unsure about your diet or exercise program, visit your local public health facility for advice.
- Encourage elders to stay active and nourished—healthier habits today yield a stronger tomorrow.
For further reading, see the original report at EatingWell and background research at PubMed.