Everyone knows that staying active is important for good health, and as we get older, it becomes even more crucial to incorporate muscle-strengthening activities into our routine. According to the NHS, as we age, it is essential to slow down the rate of bone and muscle loss through strength training.
In a recent report by the Mirror, Doctor Sood MD, who goes by @doctorsood on TikTok, highlighted the numerous benefits of strength training for adults over 30. He emphasized that muscle mass plays a vital role in maintaining a healthy body, especially as we age. Starting in our 30s, we naturally lose about 3-5% of our muscle mass each decade, which can lead to mobility issues, frailty, and a higher risk of falls.
Doctor Sood explained that strength training can help combat this decline by enabling us to perform daily activities with ease, reducing the risk of fractures, and lowering the chances of developing chronic diseases like diabetes and heart disease. He also pointed out that as we age, muscle not only supports movement but also boosts metabolism, enhances mental resilience, and prolongs independence.
According to the NHS’s guidelines on muscle-strengthening exercises, adults should aim to target all major muscle groups at least twice a week. It is recommended to perform exercises such as hip, leg, back, chest, abdomen, arm, and shoulder workouts. A typical training session could take less than 20 minutes, and exercises should be done until it becomes challenging to do another repetition without assistance.
While many people associate strength training with the gym, there are various alternative activities that can help build muscle. These include yoga, dancing, cycling, walking, stair climbing, and even heavy gardening. The key is to find activities that you enjoy and that challenge your muscles to become stronger.
Incorporating strength training into your routine not only helps you maintain a healthy body but also improves your overall well-being as you age. So, whether you’re in your 30s or beyond, make sure to prioritize muscle-strengthening exercises to reap the many benefits they offer. Start slow, stay consistent, and watch as your strength and vitality improve over time.
