14
As we grow older, it’s natural to lose muscle mass. In fact, adults can lose between 3% and 8% of their muscle each decade after age 30, with the rate increasing after age 60. The good news is that regular strength training can slow—and even reverse—much of that loss.
Strength training doesn’t require expensive gym memberships or heavy weights. Resistance bands, light dumbbells, or even bodyweight exercises performed two or three times each week can help improve muscle strength, balance, and flexibility.
Maintaining muscle strength supports everyday activities such as climbing stairs, carrying groceries, getting out of a chair, and enjoying hobbies. It also helps protect bones by reducing the risk of osteoporosis and may lower the chances of falls, one of the leading causes of injury among older adults.
Before beginning a new exercise program, talk with your healthcare provider, especially if you have chronic health conditions. Starting slowly and focusing on proper form is far more important than lifting heavy weights.
Simple exercises such as wall push-ups, seated leg lifts, chair squats, and resistance-band rows are excellent places to begin. Many community centers and senior fitness programs also offer classes specifically designed for older adults.
The goal isn’t becoming an athlete—it’s maintaining the independence to continue doing the things you enjoy.
Healthy Aging Tip: Even 20 to 30 minutes of strength exercises twice a week can make a meaningful difference in your mobility, confidence, and overall quality of life.
Dale Koch, Director
Aging Information Committee
Aging Information Committee
Content Generated with AI...
...with Edits and Modifications
At NCRO, we are proud to uphold the highest standards of accuracy and quality in all our content. Our articles are meticulously crafted by advanced AI technology, rigorously reviewed, and approved by our dedicated NCRO committees before being shared on our website. This thorough process ensures that our readers receive reliable and credible information they can trust.
