How exercise helps seniors stay strong

Ageing brings many changes, and one of the most concerning is sarcopenia: the gradual loss of muscle mass and strength.

This can lead to weakness, reduced mobility and an increased risk of falls.

However, exercise — especially strength training —  can slow or even reverse sarcopenia, helping seniors maintain independence and a high quality of life.

Sarcopenia begins in the 30s and accelerates after age 60.

Without intervention, it  can cause:

• weakness and movement issues
• increased risk of falls and fractures
• difficulty with daily activities
• slower metabolism and weight gain.

The good news? Exercise is the best way to fight sarcopenia.

1. Strength training rebuilds muscle: the best way to counteract muscle loss is through resistance training, such as lifting weights, using resistance bands or bodyweight exercises (such as squats and push-ups). Strength training stimulates muscle fibres, encouraging growth and preventing further decline. Even lightweight exercises done consistently improve strength and endurance.
2. Improves balance and prevents falls: as muscles weaken, balance and coordination suffer, leading to an increased risk of falls. Strength training can build movement control, responsiveness and confidence with activity, which can help with reducing falls and injuries.
3. Strengthens bones and joints: sarcopenia often goes hand in hand with osteoporosis – a condition that weakens bones. Strength training places stress on bones, signalling the body to build stronger bone tissue. This helps reduce fracture risks and improve overall bone health. Additionally, exercise lubricates joints and strengthens surrounding muscles, easing arthritis pain and improving  your flexibility.
4. Boosts energy and metabolism: muscle mass increases metabolic activity, helping prevent weight gain and increasing energy levels. Strength training improves circulation and oxygen flow, reducing fatigue.

Sarcopenia doesn’t have to define ageing.

With regular strength training, seniors can stay strong, independent and active for years to come.

Always consult a doctor before starting, and work with an exercise physiologist for professional guidance.

 Caitlyn Huth is an exercise physiologist at Full Circle Wellness. Call 5456 1599 or visit fullcirclewellness.com.au