Strength Training Crucial for Maintaining Independence in Older Age, Scientist Says

Maintaining muscle strength through regular training is vital for preserving independence in later life, according to movement scientist Professor Evelien Van Roie of UHasselt.

Van Roie explained that muscle mass naturally declines by 1 to 1.5 percent annually starting around age 40. While this loss may not be immediately noticeable, it can significantly impact daily activities like standing up from a chair or carrying groceries once a certain threshold is crossed.

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Those extra muscles can determine whether you can still function independently or not.

"These extra muscles can determine whether you can still function independently or not," Van Roie stated. She emphasized that the key is to consistently challenge muscles, regardless of age or the specific exercises performed. Simple home-based workouts are sufficient to stimulate muscle growth and combat the natural loss that occurs with aging.

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But it doesn't fundamentally matter how many you do. The most important thing is that you do strength training and thus continue to challenge your muscles. Also, or even especially, as you get older.

The quality of muscles also deteriorates with age, with more fat tissue accumulating and fast-twitch muscle fibers, crucial for reacting to falls, declining most rapidly. This muscle deterioration increases the risk of falls and injuries.

While activities like walking and cycling are beneficial for cardiovascular health, they do not sufficiently strengthen muscles. Van Roie advocates for strength training to build and maintain muscle groups essential for daily life, thereby counteracting age-related decline and supporting long-term independent living.

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Walking is good for your endurance and general health, but it does not strengthen your muscles sufficiently.