Why Strength Matters as We Age

Staying strong is an important part of healthy aging. As we get older, we naturally begin to lose muscle mass and strength, a process called sarcopenia. Over time, this can make everyday activities such as getting out of a chair, climbing stairs, carrying groceries, or getting up from the floor more difficult.

Maintaining muscle strength helps us continue doing the things we need and want to do independently. Strength also plays an important role in balance and fall prevention. Stronger legs and core muscles improve stability and can make it easier to recover if you stumble or lose your balance.

The good news is that staying strong does not require a gym membership or expensive equipment. There are simple ways to work your muscles right at home:

• Try a few chair stands. Sit in a sturdy chair and stand up without using the armrests if you can. Sit back down slowly and repeat several times.

• Use what you have. Water bottles, soup cans, or other household items can serve as light hand weights.

• Use your own body weight. Simple exercises such as wall push-ups or rising onto your toes while holding a counter for support can help build strength.

• Find a free guided workout. YouTube has many free strength and balance videos designed specifically for older adults, so you can exercise at home without paying for a class or gym membership.

You do not have to do a lot at once. Make it a goal to do something every day that challenges your muscles, even if it is only for a few minutes. Once a few minutes each day becomes part of your routine, try adding another few minutes later in the day, perhaps once in the morning and again in the evening. Start small and build from there.

blog By Dr. Kate Taylor, DNP, FNP-C, CPPS, FNAP, Overture home care clinical consultant