Exercise at Any Age: Study Shows 79-Year-Olds Can Boost Strength and Speed

It is never too late to start exercising, even for individuals in their late 70s. A recent study published in the 'Journal of Cachexia, Sarcopenia and Muscle' reveals that older adults can achieve notable improvements in physical function, including grip strength and walking speed, through a structured 16-week exercise program.

“

Age is not a reason to stop exercising; older adults still have the opportunity to improve physical function through appropriate training. Rather than just pursuing 'walking a lot,' it's better to focus on muscle strength, balance, daily activities, and nutrition together.

The research, which initially involved 98 participants aged 70 and above, focused on a group that underwent twice-weekly, 45-minute sessions combining strength, power, coordination, and stretching exercises. This was supplemented with approximately 90 minutes of walking per week. The results were significant: participants saw their overall physical function scores rise from 9.1 to 10.1, grip strength increase from 16.9 kg to 18.3 kg, and walking speed improve from 0.78 m/s to 0.85 m/s. Additionally, their risk of sarcopenia and frailty indicators decreased.

In contrast, a control group receiving standard care experienced a decline in grip strength, from 20.3 kg to 18.9 kg, highlighting the effectiveness of the targeted intervention. Nutritionist Hsueh Hsiao-ching advises that while walking and hiking are beneficial, they may not be sufficient for maintaining muscle strength and balance in older age. She recommends incorporating resistance training and simple daily movements like standing up from a chair or using resistance bands.

“

For older adults, walking and hiking are good activities, but if there is only long-term aerobic activity, muscle strength, resistance, and balance training may still be lacking. After old age, what we want to retain is not just 'how long can one walk,' but also 'do they have the strength'.

Hsueh also emphasizes the importance of nutrition, suggesting that older adults should ensure adequate protein intake at each meal, with about one palm-sized portion of protein-rich food. Breakfast should include protein sources like eggs or soy milk, and post-exercise snacks can help replenish energy and protein. She warns that unintentional weight loss, reduced appetite, slower walking, and decreased grip strength could signal a loss of muscle mass and function, urging vigilance and professional consultation if such signs appear.

“

We must pay attention if there is no intentional weight loss but continuous thinning. Pants getting looser, weight decreasing, appetite becoming smaller, coupled with slower walking and decreased grip strength, could all be signals that the body is losing muscle and function.