When people think about staying healthy with age, they often picture walking or other cardio. Those matter a lot. But building and keeping muscle strength is just as much a part of the picture. The good news is that you can start small, and every bit of movement counts.
This guide covers what the national guidelines recommend, why muscle matters as you get older, and how to begin in a safe, steady way.
What the guidelines recommend
The CDC shares the Physical Activity Guidelines for Americans. For adults, the weekly goals are:
- Aerobic activity: at least 150 minutes of moderate-intensity activity a week. You can also do 75 minutes of vigorous-intensity activity, or an equal mix of the two.
- Muscle-strengthening activity: at least 2 days a week, working all major muscle groups. These are your legs, hips, back, abdomen, chest, shoulders, and arms.
150 minutes may sound like a lot. The CDC notes it could be 30 minutes a day, 5 days a week. You can also spread your activity out during the week and break it into smaller chunks of time.
For adults 65 and older, the CDC adds a third piece: activities that improve balance. Examples include walking heel to toe or standing up from a sitting position.
If those goals feel out of reach right now, that is okay. The CDC is clear that some physical activity is better than none.
Why muscle matters as you age
Our bodies change over time. The CDC notes that muscle strengthening is important for older adults, who experience reduced muscle mass and strength with aging. Muscle-strengthening activity is one way to work against that change.
Regular physical activity brings other benefits as you age, too. According to the CDC:
- Doing a variety of physical activities improves physical function and decreases the risk of falls or injury from a fall.
- Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age.
- Regular physical activity can help people manage existing chronic conditions and disabilities.
What counts as strength training
Strength training does not have to mean a crowded gym. According to MedlinePlus Magazine, strength exercises like lifting weights or using a resistance band make your muscles stronger.
MedlinePlus Magazine also recommends a well-rounded routine that includes four types of exercise:
- Endurance exercises, which increase your breathing and heart rate
- Strength exercises, which make your muscles stronger
- Balance exercises, which can help prevent falls
- Flexibility exercises, like yoga, which stretch your muscles and help you stay limber
How to start safely
Check with a clinician first if you have health conditions
This step matters. The CDC advises that if you have chronic health conditions or disabilities, you should consult a health care professional or physical activity specialist about the right types and amounts of activity for you.
The CDC also suggests talking with your doctor before starting vigorous activity if you have been inactive, have a disability, or have overweight. MedlinePlus Magazine recommends asking whether there are activities you should avoid and whether any health conditions you have might affect what exercises you can do safely.
Start low and build gradually
MedlinePlus Magazine suggests starting gradually with low-intensity exercise, like walking. From there, you can slowly add more time or effort as your body adjusts.
Pick activities you enjoy
The CDC recommends choosing physical activities that you enjoy and that match your abilities. When you like what you are doing, it is easier to keep doing it.
Drink water
MedlinePlus Magazine reminds you to drink plenty of water before, during, and after your workout.
Move more in daily life
Every day brings chances to move. MedlinePlus Magazine gives the example of taking the stairs instead of the elevator.
Listen to your body
If something hurts or does not feel right, stop and check in with your clinician before you continue. If you have symptoms during or after activity that feel like an emergency, call 911.
A simple way to picture your week
The CDC offers a sample plan for older adults that you can adjust to fit your life:
- 150 minutes of moderate-intensity walking spread across the week
- Muscle-strengthening activities on 2 or more days
- Balance activities, such as walking heel to toe
You do not have to start there. Many people begin with just a few minutes and build up over time.
Questions to ask your clinician
- Are there any activities I should avoid because of my health or medicines?
- How should I start if I have not been active in a while?
- Do I have any joint, heart, or balance concerns I should keep in mind?
- Would working with a physical activity specialist help me?
- How will I know if I am pushing too hard?
The bottom line
The guidelines call for 150 minutes of moderate activity and at least 2 days of muscle-strengthening activity each week, plus balance work for adults 65 and older. Muscle matters more as we age, and some activity is always better than none. Start slowly, choose things you enjoy, and talk with a clinician first if you have health conditions.
At Talvi, a licensed clinician reviews your health history before anything is prescribed.