During family gatherings, it is a common practice to ask after the health of our older relatives. All too often, however, their response is resigned, revolving around variations of “Old already, what to do?”
This reflects a passive mindset, where many think they are powerless against the physical decline that comes with advancing age. However, this attitude can do more harm than good, says Katarzyna Paczek, Senior Lecturer of Chiropractic at the School of Alternative and Complementary Medicine at IMU University.
“According to research, in most people, peak muscle mass is between the age of 25 and 35 years, after which it starts to decline. By the time we are 80, we may have lost around 80% of muscle mass and this is natural but this does not mean it’s a lost cause. We do have the ability to slow its progress, by being more active and protecting against its loss as we age,” she says.
As adults reach retirement age, many will find a significant reduction in their usual level of activity, and it is important to counter that change by finding new ways to spend their time, be it an activity that they enjoy, or something they can do with friends. It is also common in Asian culture that grandparents living with their adult children may be lulled into inactivity if they are constantly attended to, and gradually become more sedentary and less engaged in daily activities.
“Essentially, muscle loss is not just a result of aging; instead, it is also the result of declining physical activity – the less active we are, the more we lose the use of our muscles,” explains Paczek. “To counter this, it is crucial for adults to regularly engage their muscles through regular activity in order to maintain muscle strength, which in turn helps to improve mobility, stabilise joints, and support better posture and balance. Among older people, in particular, this helps to reduce the risk for falls and other injuries, and generally improve general health and wellbeing.”
The benefits of staying active and preserving muscle function can be experienced in many significant ways that improve quality of life, she adds, such as being able to move more freely and perform daily tasks with greater ease, feeling more energetic, releasing tension and reducing the likelihood of anxiety and depression.
Here’s her advice on staying active as you age, for better quality of life.
Start slow
There is no ideal or optimum level of activity that applies equally to all, as there is wide variation in health and fitness level among older adults.
For example, if you have been active for most of your adult life and have exercised regularly in the past, you may be able to start with an activity of mild-to-moderate intensity. However, if you have been living a sedentary life, it is important to start with simple activities like moving around more at home, climbing the stairs more or taking short walks. Caregivers can also help to encourage older adults to perform simple tasks for themselves, to keep them engaged and help to prevent a sedentary lifestyle.
If you are unsure how much exercise is too much, you can gauge the intensity of your activity in this way:
– Light activity means being able to have conversation or even sing while exercising
– Moderate intensity allows you to converse but not sing
– Vigorous activity only allows you to speak a few words at a time
Overall, it is recommended to have 150 minutes of moderate intensity activity per week but if this seems too much, you can gradually increase it to meet your goal.
It is also important for anyone who has a pre-existing medical condition such as diabetes, a heart condition or high blood pressure, to have a medical check-up before starting a new exercise programme or engaging in more vigorous exercise.
Make your activity count
Simple activities performed throughout the day is a good start, but to enjoy the benefits, Paczek recommends gradually increasing the intensity or duration of your activity, and adding resistance training for greater impact. As a general rule, you can increase the exercise intensity only after an existing routine no longer feels challenging, and if a new activity leaves you feeling sore or strained, you can reduce the intensity to a more comfortable level and try it again only when you feel more able.
Various studies involving older individuals have found that even those who are frail can benefit from exercises that build muscle strength, endurance, flexibility and functional movements such as grip strength, walking speed, range of joint movement and rising from a chair.
For better results, you can consider seeing a health professional such as a physiotherapist, trainer or a chiropractor who can recommend a suitable programme for you, help to monitor your progress and advise you on how to safely build on your existing programme. Alternatively, you can join an exercise group in your neighbourhood or look online for routines you can follow.
Enjoy the benefits
With commitment and effort, regular exercise can help to slow the rate of muscle loss, preserving strength, balance, mobility and flexibility. Over time, this can have a positive effect on a range of functions, empowering older persons with greater freedom and independence. This could mean being able to spend more time with family and friends, indulging in travel and all the other perks of their golden years, with less fatigue and risk of injury.
“At the end of the day, every individual is different in terms of their health and medical history, fitness level, and motivation, so don’t worry if you aren’t able to exercise daily or feel more tired on some days. Just remember to do what you can, when you can. Over time, it will become easier and more natural, and then you can do a little more. Then repeat so that you progress to the next level, and the next,” advises Paczek.
