Fitness expert Graham Low on how you can continue to build muscle and stay strong in later life, to keep you doing things you love
WHEN people think about getting older, they often expect to become weaker, slower and less mobile.
While some changes are a natural part of ageing, losing strength does not have to be.
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One of the best things you can do for your health is to look after your muscles.
Muscle is about much more than looking toned or lifting heavy weights. It helps you move with confidence, stay independent and enjoy everyday life.
As we get older, we naturally begin to lose muscle. This process starts earlier than many people realise. If we do not do anything about it, simple jobs can become harder over time.
Carrying the shopping, climbing the stairs, getting out of a chair or lifting the grandchildren all depend on having enough strength.
The good news is that you can build and maintain muscle at any age.
One of the biggest myths I hear is that strength training is only for younger people or those who want to build big muscles. That could not be further from the truth.
Strength training is for everyone.
It could be using dumbbells, resistance bands, machines at the gym or simply using your own body weight. The important thing is challenging your muscles on a regular basis.
Keeping your muscles strong also helps protect your joints. Strong muscles support your knees, hips and back, making everyday movement feel easier and more comfortable.
Muscle also plays a big role in balance. Strong legs and a strong core help keep you steady on your feet, reducing the risk of trips and falls. That means more confidence when walking, climbing stairs or getting out and about.
Another benefit people often overlook is metabolism. Muscle uses more energy than fat, even when you are resting. This means maintaining muscle can help you manage your weight more easily as you get older.
Of course, exercise is only one part of the picture.
Your muscles also need enough protein to repair and stay strong. Try to include a source of protein with each meal. Foods such as eggs, chicken, fish, Greek yoghurt, milk, beans and lentils are all great choices.
The key is consistency.
You do not need to spend hours in the gym every day. Two or three strength sessions each week can make a real difference. Add in some walking and a balanced diet and you have a simple plan that works.
Looking after your muscles is one of the best investments you can make in your future.
It helps you stay active, improves your balance, supports your joints and makes everyday life easier.
The goal is not to become the strongest person in the room.
The goal is to stay strong enough to keep doing the things you love for as long as possible.