Many do not counteract muscle breakdown in old age - with consequences

Physical activity and exercises to maintain muscle mass in old age are very important
Most older people do not move enough and rarely perform exercises to maintain their muscles. Over time, this leads to a loss of muscle mass in those affected. Experts now suggest that older people should do training exercises to strengthen the muscles in order to avoid dangerous falls and serious diseases.

The scientists of the Chartered Society of Physiotherapy found in their current research that many older people do not train enough to maintain their muscles. The doctors published their recommendations in a press release on how older people can use special exercises to counteract the reduction of muscle mass.

Exercise and physical activity are especially important in old age. Many older people should exercise more and do light weight maintenance exercises. (Image: contrastwerkstatt / fotolia.com)

Too few people are physically active in old age
The researchers found that about 24 percent of people over the age of 65 or older do no exercises to strengthen their muscles. These individuals are at risk of experiencing severe falls and illnesses. Nine percent of the elderly perform exercises to strengthen the muscles once a week. Current so-called movement guidelines recommend, however, to be physically active at least twice a week. Add to this the recommendation to be physically active for 150 minutes every week.

Which exercises are suitable for which age?
The guidelines state that people under the age of 64 should do weights exercises. It is also possible for these persons to lift and carry heavy loads, such as bags of food after shopping. Alternatively, people over the age of 65 can do activities such as dancing or aerobics.

Exercise can improve long-term health
Most people approaching retirement do not do enough physical activity to protect their long-term health, scientists point out. About 34 percent of those aged 55 to 64 years would not perform any such exercises at all.

Many people simply are not interested in physical activity
Many older people (19 percent) do not know which exercises are suitable for strengthening the muscles or improving physical activity. Eighteen percent even stated that they simply have no interest in doing these exercises. About 35 percent of respondents said that their health prevented them from doing exercises to strengthen their muscles.

As you age, muscle mass decreases
Various studies have already shown that exercises to strengthen the muscles and more movement can prevent falls and certain diseases, especially in old age. As you age, the muscle mass of people decreases. As early as age 30, we lose up to eight percent of our muscle mass every decade, say the experts. However, exercise, exercise and physical activity can slow down or even reverse this process. The idea that it is inevitable in old age to physically disperse, so does not correspond to the truth, add the scientists.

The musculature can also be strengthened by gardening or similar tasks
Strengthening muscle mass leads to a whole range of health benefits. In other words, physical activity is incredibly important to people. You do not need to go to a fitness study right now to lift heavy weights. It suffices, for example, to dig up your garden or perform simple exercises with your own body weight, explain the researchers. There are many ways to counteract the physical degradation, but it is much easier to get started. The current research shows that a lot still needs to be done to encourage all older people to be more active. (As)