As we age, muscles naturally weaken, and this can make everyday activities harder. On the contrary, stronger muscles help people stay independent, avoid hospitalizations, and maintain quality of life.
Muscle strength allows you to:
- Carry heavy shopping bags.
- Lift children.
- Wheel a wheelchair.
- Do heavy gardening.
The latest study suggests that muscle strength in older women is associated with lower mortality. Even women who did not meet recommended levels of aerobic exercise still showed lower mortality risk if they had higher muscle strength.
People who have higher muscle strength also have lower risks of cardiovascular disease, cancer, and diabetes.
Maintaining strength may support healthy aging even when intense exercise is difficult. Health guidelines already recommend strength training for 30 to 60 minutes a week.
Yoga, pilates, tai chi, lifting weights, and working with resistance bands all help build muscles. If you are not into sports, start with three minutes of these simple chair exercises:
1. Sit to stand
2. Seated upright rows
3. Chair dips
GIFs by British Heart Foundation
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