How Seniors Can Regain and Retain Their Strength

Many of our physical abilities can start to decline with age, such as stamina, speed, and strength. This can make it difficult for seniors to perform many of the daily activities that used to be easy for them. Grocery shopping, taking public transportation, and even housekeeping can become insurmountable challenges for older adults with limited strength.

Building and maintaining their strength can help seniors live independently for longer. But what steps can you take to regain and retain your strength?

Use these helpful tips to boost your strength as a senior.

How Our Strength Changes as We Age 

Changes in strength are associated mainly with decreasing muscle mass. After you reach 40, your body mass can decline by 1% to 2% annually. Your strength will decrease by as much as 5% every year.

Seniors have fewer and smaller muscle fibers than younger people. Your muscle’s healing capacity also diminishes. Older adults will take longer to recover from injuries than their younger counterparts. 

How to Boost Strength as a Senior 

Despite their decrease in muscle mass, it is possible for seniors to improve their strength. Here are some ways to improve and retain your strength. 

Aerobic Exercises 

The older you get, the more critical physical exercise becomes. Your body won’t wear out. It will rust out. Just 30 minutes of aerobic exercise daily, five days each week can significantly improve your strength, flexibility, stamina, and balance.

Some good aerobic exercises for seniors include:

• Water aerobics
• Cycling
• Walking or jogging
• Dancing
• Zumba
• Pilates

Find a fitness center in your area that offers programs specifically designed for older adults. You can also see if your local senior center has fitness programs. 

Strength Training 

Many seniors might assume that strength training exercises are meant for bodybuilders and young athletes. However, strength training is incredibly beneficial for older adults.

You can perform strength training exercises in the comfort of your own home. Make any necessary modifications to make the exercises easier to complete.

A few strength training exercises that seniors can try include:

• Seated rows
• Stationary lunges
• Dumbbell strength training

Seniors should not attempt to do all the strength training exercises they encounter. Some exercises may be harmful to older adults with posture problems, atrophied muscles, and chronic joint pain.

Strength training exercises seniors should avoid include:

• Bench presses
• Leg presses
• Squats with weights
• Rock climbing
• High-intensity interval training 

Eat More Power Foods 

Ever heard the saying, “You are what you eat?” This certainly rings true for seniors trying to build strength. Adding certain foods to your diet can help older adults develop stronger muscles.

Incorporate the following foods into your daily diet:

• Fatty fish
• Protein-rich animal meat, including chicken, mutton, and lamb
• Tofu
• Eggs
• Beans
• Nuts

Visiting Angels of Littleton Helps Seniors Maintain Independence 

Visiting Angels of Littleton, CO, provides award-winning caregiving services to seniors throughout Littleton, Highlands Ranch, Castle Rock, Centennial, and the surrounding areas.

We can help you prepare meals to improve your strength and drive you to your fitness classes.

To learn more, contact us today by calling (720) 981-0804.