As You Age, It’s Time to Take Control of Your Body’s Decline
As you age, your body undergoes changes that can significantly impact your ability to move. Muscle loss, joint deterioration, and decreased bone density are common issues that can lead to reduced mobility, chronic pain, and an increased risk of fractures. These challenges are particularly pronounced in menopausal and postmenopausal women, but also affect aging men, especially those with sedentary lifestyles.
The good news is that by incorporating specific types of exercise into a consistent workout routine, you can proactively counter these age-related declines and maintain an active lifestyle and higher quality of life well into your later years.
Sarcopenia, the natural loss of muscle mass and strength, typically begins around the age of 30 and accelerates after 60. Maintaining muscle strength is essential for mobility, balance, and overall functional independence. According to Dr. Stephanie Faubion, coauthor of a December 2024 study in the journal Menopause, “After the age of 50, women lose 8% of their muscle mass yearly. And because muscles burn calories, the loss of muscle contributes to weight gain as women age and don’t necessarily adjust their caloric intake or exercise regimen.”
Joint deterioration and bone density loss also occur as we age. Joint health is crucial for preserving range of motion and preventing discomfort that can limit activity. “Joint aches are one of the biggest complaints of menopausal women,” Faubion noted. “It seems to be related to the loss of estrogen, contributing to muscle loss.” Bone density naturally decreases with age, increasing the risk of fractures and osteoporosis, especially in women after menopause due to the drop in estrogen levels.
To maintain physical fitness, the US Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity weekly and two days of muscle-strengthening activities of moderate intensity that involve all major muscle groups. To counteract age-related changes, these minutes should include a variety of exercises that build strength, enhance mobility, improve balance, and increase cardiovascular health.
Incorporating specific exercises into your routine can help. Here are some exercises to consider:
* Resistance training: Focus on exercises that build strength, such as weight lifting, resistance band exercises, and body-weight exercises like push-ups and squats. Incorporate strength training exercises at least two to three times a week, focusing on all major muscle groups. Start with less resistance and gradually increase as you build strength.
* Mobility work: Maintain muscle health is essential for preventing stiffness, supporting functional range of motion in your joints, and reducing soft-tissue injury risk. Aim to take your body through its full range of primary movements in all planes of motion during every workout. Incorporating mobility-focused exercises, such as yoga and Pilates, into your weekly routine can also help keep your muscles and joints healthy and mobile.
* Balance exercises: Falls are a concern and a significant cause of morbidity as we age, Faubion said. “This is why balance training is an important consideration.” In addition to traditional single-leg balance training, exercises that rely on an unstable surface, such as a stability ball or even a paper plate sliding on the floor to create instability, can help improve your balance, core strength, and coordination.
* Cardiovascular fitness: Cardio exercises are essential for maintaining heart health, improving circulation, increasing caloric burn, and boosting overall endurance. Lower-impact activities, such as walking, swimming, or indoor cycling, are good choices for older adults. As Faubion noted, “Walking is a great weight-bearing exercise for building bone density as we age.”
Consistency is key when it comes to reaping the benefits of exercise as you age. That’s why Faubion always tells her patients that “the best exercise is the one that you will actually do!” She recommends focusing on what you like and are willing and wanting to do regularly. Remember to start slow, incorporate a variety of exercises, listen to your body, and prioritize consistency to maintain an active lifestyle throughout your later years.
