Stay Strong as You Age

Did you know that adults over 60 can lose between 3% and 8% of their muscle mass per decade? This natural loss, called sarcopenia, can make daily tasks harder and increase the risk of falls and injuries.

Fortunately, strength can be rebuilt at any age! Research shows that adults, even in their 80s and 90s, can gain muscle and improve mobility through regular strength training. You don’t need a gym or fancy equipment. Here are a few simple exercises you can do at home to help stay strong and independent.

 

Everyday Exercises to Build Strength

Aim for 10–15 minutes a day of these strength-building exercises.

Sit-to-Stand: Practice standing up from a chair without using your hands. This builds leg and core strength.

Wall Push-Ups: Stand a few feet from a wall and press your hands into it like a push-up. Great for building upper body strength in your arms and shoulders!

March in Place: Holding the back of a chair, gently lift your knees one at a time to improve balance and leg strength.

Use Resistance Bands: These lightweight bands are easy on joints and can help strengthen arms, legs, and core.

 

How Can Therapy Help?

If staying active feels difficult due to pain, weakness, or concerns about falling, physical and occupational therapy can help. A therapist can create a personalized plan to help you safely rebuild strength, reduce pain, and stay active.