Seniors need to build those muscles for a healthier life

Did you know that for every year after the age of 30, people lose 1% of their muscle strength?

Understanding why is critical to helping people stay strong and independent into older age. As people age, their muscles appear to shrink.

A new ‘atlas of ageing’ could explain why – and may lead to treatments to prevent muscles going missing.

Published in Nature Ageing, the atlas reveals the complex changes caused by ageing to muscles at the cellular and molecular level. It also shows that our muscles fight ageing – a discovery that could help scientists develop new treatments to improve human bodies as they age.

“With these new insights into healthy skeletal muscle ageing, researchers all over the world can now explore ways to combat inflammation, boost muscle regeneration, preserve nerve connectivity, and more,” Dr Sarah Teichmann from the Wellcome Sanger Institute in Cambridge, UK, the lead author, with Kourosh Saeb-Parsy, and Hongbo Zhang, said.

“Discoveries from research like this have huge potential for developing therapeutic strategies that promote healthier ageing for future generations.”

Three simple ways to strengthen muscles for older people

1: Wall Push-Ups

This exercise is excellent for seniors who may be recovering from a fall or other injuries. It will help build strength in your arms and upper body, which will help prevent falls as people age.

Place your palms against the wall, standing away from it so that your arms are fully extended while your palms remain flat. Push toward the wall as if doing a standard push-up on the floor. Remember to keep your feet planted firmly and legs straight. Repeat motion 10-20 times, depending on your ability.

2: Chair Squats

Squats can help build strength in the lower back, core, and upper legs while also helping with balance.

Stand with your feet shoulder-width apart and hold onto a sturdy chair, railing, or other support. Slowly squat down toward the floor until you feel comfortable with how low you are going. You do not have to squat far down to the floor – do so as low as you can while standing up comfortably. You can also incorporate light weights into the routine as you build strength.

3: Rock the Boat

This exercise is great for seniors to help them learn how to maintain balance and build up their core strengths.

Standing straight with feet at shoulder-width, press your feet firmly to the ground. Look straight ahead. Shift your weight on one foot and bring the heel on the opposite foot off the floor – alternate feet for 30 seconds at a time. You can increase your speed as you become more comfortable with this exercise.

Sitting Exercise 1: Lifting Weights While Seated

It’s important to build upper body strength, but it can be challenging when seated for long periods. The best way to do this exercise is with a free weight and high repetitions.

You’ll want to start with a lighter weight, and then as you build up your strength, you can increase the weight you’re lifting. You can perform bicep curls, shoulder presses, and chest presses, all while sitting in a chair.

Sitting Exercise 2: Sit to Stand

This exercise is great for seniors because it helps them build strength and improves their balance.

Sitting on the edge of your seat, tighten your abdominal and lumbar muscles. Stick your chest out and slowly rise until fully standing, ensuring your knees are straight. Repeat this process ten times.

Sitting Exercise 3: Chair Yoga

Chair yoga is a fantastic way to build strength without standing or lying on the floor. You can perform a multitude of seated positions to help maintain balance and flexibility and build muscle so you can stay strong and healthy as you age.