Natural muscle mass begins to decline from age 30 and this rate occurs faster after age 60. Muscle strength decline can negatively affect daily activities if not compensated by appropriate exercise.
A proper exercise regimen helps maintain balance, prevent injuries, improve mobility and protect bones and joints as well as support a healthy metabolism.
Older people do not necessarily have to lift heavy weights. Instead, taking advantage of body weight, resistance bands, light weights or water bottles, combined with slow pace and more repetitions can completely create the necessary stimulation for muscles to adapt and develop.
Squat by body weight
Stand up straight, 2 legs shoulder-width apart, 2 arms straight forward or supported at the hips. Bend your knees and push your hips back, slowly lower your body into a squat position until your thighs are almost parallel to the floor. Put pressure from your heels to stand up straight back to your starting position.
Push against the wall
Stand straight opposite the wall, about arm length apart from the wall. Place both palms on the wall with shoulder-width.
Tighten your abdominal muscles, bend your elbows to lower your chest closer to the wall slowly, then use force to push your body back to the starting position with controlled movement.
Pull weights with one hand bent
Pulling weights with one hand helps strengthen the back and arm muscles.
Stand with your legs as wide as your hips, holding a bottle of water in each hand. Slightly bend your knees, bend your body forward but always keep your back straight. Let go of your arms naturally, then pull each bottle of water up close to your side and lower it slowly and controlledly.
Besides exercise, nutrition plays an important role. You should pay attention to nutritional balance in your diet. In particular, supplement enough high-quality protein from eggs, fish, chicken breast, soybeans... into your meals to provide renewable ingredients and restore muscle fibers after exercise.
