Flex Your Muscles

Learn how strength training can improve quality of life.

It’s no secret that your body changes with age. While you can’t turn back time, you can improve your health now and for the future with strength training. This kind of muscle-building exercise is not just for superhero types. Almost anyone can add simple exercises to their routine for a stronger, healthier body. Fortunately, it’s never too late to get started.

How Aging Affects Muscle

Muscle loss starts earlier than you might think. Most people’s muscle mass peaks in their 30s before slowly declining, according to the National Institute on Aging (NIA). By age 60 or 70, the process speeds up. This is called sarcopenia. Aging, especially combined with lack of physical activity, is the most common cause.

That muscle loss is behind some of the most common challenges for older people, like mobility problems and a higher risk of falling and injury. According to the NIA, about 30% of adults over age 70 have movement-related problems, including trouble walking, standing or climbing stairs. You can slow down these effects through exercise. Make strength training part of your daily routine to help boost your quality of life with better confidence and independence.

Benefits Beyond Muscle

Osteoporosis, a disease that makes bones more brittle and likely to break, is another common problem in older adults. According to Michigan State University, osteoporosis can be improved with muscle strength. It turns out that strength training can make your bones stronger — not just your muscles.

Workouts that use body weight, resistance bands and dumbbells challenge muscles and tendons. When you work them, muscles and tendons put positive pressure on the bones they are attached to. That sends a signal to the bones to produce more bone tissue. More bone tissue equals stronger bones that may be less likely to break.

Lifelong Strength

If you think of muscle-bound weightlifters when you hear “strength training,” it’s time to change your view. Strength exercises aren’t just about looks. They’re about results that make you feel stronger and may help improve your health for years to come.

Before beginning any new exercise routine, check with your provider. This is especially important if you have any underlying health conditions.

4 Exercises to Try at Home

Strength training can be easy, energizing and fun with these exercises recommended by the CDC:

1.
5-minute walk

This is a simple and effective way to warm up and get your muscles active before more intense exercises.

2.
Squats

Help improve balance with this lower body exercise. Slowly lower yourself to a seated position on a chair and stand back up. Maintain a controlled, sturdy posture throughout.

3.
Wall push-up

Try this type of push-up that’s easy for beginners and is done standing up. With your palms flat against the wall and shoulder-width apart, slowly bring your upper body toward the wall and then push back out.

4.
Step-ups

Work the lower body and improve balance with this move. Use a railing for balance, and slowly step up and down the lowest step of a staircase, switching legs as you go.

When you start, remember to go slowly and build up over time. As these exercises become easier, you can add resistance band and dumbbell exercises to take your strength to the next level. Before long, you may see a stronger, healthier you.