Everyone understands the importance of staying active for good health, with a variety of exercises such as cardio and strength recommended. As we age, muscle-strengthening activities become crucial to ‘slow down the rate of bone and muscle loss associated with ageing,’ says the NHS.
Underscoring the significance of this type of workout, a doctor has shared the many benefits of strength training, which includes a reduced risk of cardiovascular disease and type 2 diabetes, the Mirror reports. Doctor Sood MD, posting on TikTok as @doctorsood, explained: “Muscle mass plays a crucial role in maintaining a truly healthy body especially as we age. Starting as early as our 30s, we naturally lose about 3-5% of our muscle mass each decade, and this can lead to issues such as weaker mobility, fraility and even higher risk of falls.”
The doctor added: “Strength training can be a powerful tool against this decline. Muscle will help us sustain our daily activities, like getting out of a chair and reduce our risk of fractures, and even reduce the risk of chronic diseases like diabetes and heart disease.
“This will matter even more as we get older because muscle doesn’t just support movement, but it fuels our metabolism, enhances mental resilience, and also prolongs our independence.”
The NHS advises that adults should target all major muscle groups, including the hips, legs, back, chest, abdomen, arms, and shoulders at least twice a week. As per the guidance from NHS Live Well: “No specific amount of time is recommended, but a typical training session could take less than 20 minutes.
“Exercises should be performed to the point at which it would be difficult to do another repetition without help.” Strength exercises don’t necessarily need to be carried out the gym – alternatives include yoga, dancing, cycling, walking, stair climbing, and heavy gardening.