Post by : Saif
Al-Najjar
Dr. Jeremy London, a cardiac surgeon with over 25 years' experience, says older adults should include resistance exercises alongside walking, yoga or gentle activity. He highlights weightlifting, resistance bands and bodyweight moves such as squats and push-ups as effective ways to maintain strength.
London notes that ageing brings a reduced muscular response to exercise and dietary protein — a condition known as anabolic resistance. That means older bodies are slower to build and repair muscle compared with younger years.
Muscle loss often begins in the 30s and becomes more apparent after 60. He estimates a decline of roughly 3%–8% of muscle mass each decade, with the rate increasing with age. Reduced muscle size and power can make everyday tasks — climbing stairs, carrying items or walking longer distances — more difficult.
Muscle tissue also supports bone health, helps regulate blood sugar, preserves posture and balance, and speeds recovery after illness or injury. When muscle mass drops, the risks of falls, weaker bones and delayed healing rise.
To combat these trends, London strongly recommends resistance training that challenges the muscles and signals the body to rebuild. He also stresses adequate daily protein intake, suggesting about 1.2–2.2 grams per kilogram of body weight depending on age and medical needs.
Combining regular resistance exercise with sufficient protein can help older adults retain strength, stay independent and reduce health risks tied to low muscle mass. While ageing cannot be stopped, lifestyle choices influence how well people function in later years.
This guidance is intended to support healthier habits. Individuals with medical conditions should consult their physician before starting new exercise routines or making major dietary changes.
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