Why strength matters more with age

What the UK guidelines say

The UK Chief Medical Officers' physical activity guidelines recommend that adults aged 19 to 64:

• build up to at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous activity, or a mix of the two
• do muscle strengthening activities on at least two days a week
• reduce time spent sitting and break up long periods of inactivity

For adults aged 65 and over, the guidelines add activities that improve or maintain strength, balance and flexibility on at least two days a week, and suggest building up gradually.

Why strength is emphasised

What we know

Muscle strength and mass tend to decline with age unless they are used. Strength and balance underpin everyday independence: climbing stairs, carrying shopping, getting up from a chair and recovering from a trip before it becomes a fall. This is why the guidelines treat strength as its own recommendation rather than something aerobic exercise covers.

What counts

Muscle strengthening does not have to mean a gym. Carrying heavy bags, gardening that involves digging, resistance bands, body-weight exercises such as sit-to-stands, and yoga or Pilates can all count, as long as the muscles are working hard enough to feel it.

Starting safely

• Start with a level you can manage and build up over weeks.
• If you have a heart or lung condition, joint problems, or have had a recent fall, speak to your GP or a physiotherapist before starting something new.
• Stop and seek advice if you get chest pain, unusual breathlessness or dizziness during exercise.

References

1. Department of Health and Social Care. UK Chief Medical Officers' physical activity guidelines. 7 September 2019.