Research has shown that as we get older, we become weaker, with many adults becoming weaker from about the age of 40 onwards. Up until about the age of 60, much of this can be attributed to change of lifestyle. However, after 60 years of age, some of it is physiological (i.e. weakness due to muscle fibres shrinking because of our age). Not exactly great news, but the good news is you can do something about helping to offset this decline.
Doing three sessions of strength training of major muscles groups per week for 12 weeks can help improve your strength age by at least six years.
Here are a few exercises and activities that you can build into your day to help maintain your strength:
1. Use the stairs instead of the lift
2. Take a brisk walk to the shops and back. This is walking to increase your heart rate; you should be able to talk but not sing.
3. Sit to stand from a chair x10. Try not to use your hands to push off.
4. Step-ups x10. Lead with the left leg. Then try another 10 leading with the right leg.
#buildingstrength #movebetterforlife #simpleexercises
Hope this helps, Deb