Ageing Muscles Exercise Guide

Inside this guide

HEALTHY AGEING: KEY MUSCLES & EXERCISES Fitness Reference  Educational Use Strength, balance and posture are trainable at every age. Page 1 Train for Healthy Ageing: Muscles That Matter Posture, balance, injury prevention and muscle preservation as you get older You don't lose strength and balance because of age alone. Much of it comes from using muscles less. Training the right muscles keeps you upright, steady and independent. This guide covers the key muscle groups, why each matters, exercises to build them (easy to harder) and how often to train, followed by balance and mobility drills, a weekly plan and safety guidance. 1. What Changes With Age And what to train against Why this matters: Ageing changes the body in predictable ways, but most of these changes slow down or partly reverse with the right training. These are the main ones to train against. WHAT CHANGES WHAT HAPPENS RESULT WHAT HELPS Muscle mass and strength From about 30, muscle slowly declines, and the loss speeds up in later decades if you don't train (sarcopenia). Everyday tasks like climbing stairs, standing up and carrying bags get harder. Strength train 2 to 3 days a week and eat enough protein. Balance and reaction time Leg strength, ankle control and the nervous system all weaken, so catching yourself during a trip is harder. Higher risk of falls, the leading cause of injury in older adults. Train legs, hips and ankles, and practise balance drills. Bone density Bone mass peaks around 30 and declines after, faster in women after menopause. Fractures become more likely, and falls become more serious. Weight-bearing and resistance exercise, plus calcium and vitamin D. Posture and spine Desk work and weaker back muscles lead to a rounded upper back and forward head.…