Muscle mass and stamina tend to decline with age. Even after a long break from exercise, gradual changes to daily routines can help preserve physical function. Below are five lifestyle habits that help maintain heart health and muscle strength in preparation for healthy aging.
The World Health Organization recommends that adults get 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous activity each week, according to medical professionals on the 19th. The guidelines also call for strength training at least two days a week. For those aged 65 and over, the WHO advises combining strength and balance exercises at least three days a week to lower the risk of falls and osteoporosis and to maintain the ability to carry out daily tasks.
Those with little exercise experience are better off starting with low-impact activities such as walking, cycling, swimming or dancing. Moderate-intensity activity refers to a level that leaves a person slightly short of breath but still able to hold a conversation. Dr. Francesco Lo Monaco, a preventive cardiology specialist in Britain, said in the original report that there is no need to change every habit at once. The point is to start with something manageable, such as a daily walk, and build from there.
Aerobic activity such as walking alone is not enough to prevent muscle loss. With age, basic movements such as climbing stairs or rising from a chair can become difficult. Strength training using dumbbells or resistance bands, or body-weight exercises such as squats, offers an alternative. Adding balance exercises helps reduce the risk of falls.
The absence of symptoms does not necessarily mean a low risk of cardiovascular disease. High blood pressure and abnormal blood lipid levels often give no clear warning signs in their early stages. Regular checkups are needed to track blood pressure and cholesterol levels, along with a review of smoking history and family history. Lo Monaco stressed that identifying risk factors matters more than how healthy a person feels.
Even with regular exercise, spending most of the day seated can diminish the benefits. The WHO treats prolonged sitting itself as a health risk factor. Simply standing during phone calls or getting up during commercial breaks adds to daily activity. For people who move little to begin with, starting from such small changes is the more realistic approach.
There is no need to draw up a perfect plan from the outset. It is better to set achievable goals, such as strength training twice a week, walking for short trips and taking the stairs. Lo Monaco said healthy aging is not a matter of perfect planning or turning back the clock. Sustaining small changes, rather than attempting several at once, is the more practical approach.
Those who have not exercised for a long time or who have underlying conditions such as heart disease should begin at a level suited to their health. As a rule, exercise intensity should be raised gradually. Anyone who experiences chest pain, severe shortness of breath or fainting during exercise should stop immediately and seek emergency care.