Increases muscle size and strength Prevents muscle atrophy Improves tendon/ ligament strength Improves walking ability and balance thus reducing the risk for falls Makes activities of daily living easier Improves bone health Increased muscle mass helps lower blood sugar levels

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Audio transcript

The two principal forms of physical activity or exercise important in promoting health and well-being include endurance/aerobic exercise and strength training. Endurance activity improves heart and lung fitness whilst strength training enhances muscle size and strength.

The level of physical activity required to achieve optimal health benefits for older adults has not been established. Research suggests that endurance activities should be performed daily (e.g. walk of 30 minutes duration or 3 bouts of 8 to 10 minutes) along with some strength training. Endurance activities do not have to be continuous but can be accrued during the day through short bursts of activity. Strength/resistance training in older adults (even the very old and frail) seems particularly promising in reducing or preventing the decline in muscle mass observed with ageing. It is more effective in preventing lean muscle atrophy than aerobic activity, especially during weight loss. It can improve walking ability and balance and its associated risk for falls.

Strength training also contributes to improved tendon and ligament strength, bone health and improvements in blood sugar levels. It should also make activities of daily living easier for older people. Such activities might include climbing stairs, getting out of a chair, pushing a vacuum cleaner, carrying groceries and crossing a road with sufficient speed.

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