One of the main causes of muscle loss with age is changes in hormone levels. When the concentration of this hormone decreases, muscle regeneration slows down and the body is less likely to respond to physical activity.
However, regular strength training and a balanced diet can help you regain most of your lost muscle mass. Stronger muscles help improve balance, burn more calories at rest, maintain joint health and prevent age-related problems.
Lifting weights overhead
This exercise affects the arms, upper back and shoulders. This exercise helps strengthen the arm muscles, improve posture and develop shoulder stability. This is especially important for women with bone loss in the upper spine.
Hold a dumbbell at shoulder level with your palms facing inwards. Push the dumbbells over your head, stretching your arms out. Slowly lower the dumbbells to the shoulders.
Do 3 sets of 8-10 reps. If you have problems with shoulder mobility, do rotating exercises with each hand or use lighter dumbbells.
Forward muscle exercises
Hold a dumbbell in each hand with your back. Bend your elbows to curl the dumbbells toward your shoulders. Tighten your upper calf muscles. Lower the dumbbells in a controlled manner. Do 2 - 3 sets of 12 - 15 reps.
Raising your calves
Calf raises affect calves, ankles and foot stability. This move improves balance, ankle stability and walking strength, which is especially important for preventing falls.
Stand up straight with your feet hip-width apart. Slowly lift your toes, then lower them to the starting position. Do 3 sets of 15-20 reps.
