Exercise:

Perform progressive muscle strengthening and resistance exercises for at least 30 minutes/time and 3 times/week can increase muscle size, muscles strength, endurance, balance and stability, to prevent falls and to restore independency.

Diet:

• A well-balanced diet of above 1400kcal/day
• Protein intake of at least 1.2g/kg /day but no more than 1.5g/kg/day, should be evenly distributed across three or more daily meals for muscle maintenance
• A 20g serving of animal or plant proteins contains 5-8g of essential amino acids that are important for stimulating protein synthesis and maintain muscle mass in elderly.
• 25-30g protein /meal of dietary proteins (~10g essential amino acids) should be given per day, but should not be over-consumed as it can increase the rate of calcium loss in our bones, thus increasing the risk of osteoporosis. Protein intake within 30 minutes after exercise is recommended for best absorption

Animal sources (Portion)	Protein (g)
Lean pork/beef (One mouthful)	7
Lean chicken/fish (One mouthful)	7
Egg (One whole)	7
Milk (One glass)	8

Plant sources (Portion)	Protein (g)
Soymilk (One glass)	8
Soy (4 spoons)	7
Kidney beans (4 spoons)	13
Peanuts (4 spoons)	14
Oat (4 spoons)	7
Wheat bread (1 piece)	7
Rice/noodles (One bowl)	8