‘I’m 65 and my mum is 87 – here are the 6 key moves we prioritise to maintain strength in later life’

Maintaining muscle mass and physical strength is crucial for healthy aging, a need recently highlighted by multiple wellness reports and studies. According to Yahoo Health, a review published in Frontiers in Nutrition introduced the concept of muscle-vascular crosstalk, explaining how muscles and blood vessels communicate to support circulation and strength. The review notes that aging disrupts this system as blood flow decreases and muscles become less efficient at sending signals. Combining specific amino acids with structured exercise helps address this decline, as L-citrulline improves blood vessel function and leucine stimulates muscle protein synthesis. Yahoo Health reports that older adults may need about 2.5 to 3 grams of leucine per meal, which can be found in foods like chicken, beef, fish, eggs, Greek yogurt, and legumes. Watermelon is cited as a rich natural source of L-citrulline. Yahoo Health also recommends adding a 10 to 15 minute walk after meals, doing resistance training two to three times per week, and incorporating aerobic activities like cycling or swimming. Building strength at home does not require an entire room of equipment. According to WFTV, everyday tasks like carrying groceries and climbing stairs rely on muscle strength, which can decline with age. WFTV outlines that bodyweight exercises, resistance bands, and simple home setups can target major muscle groups including the legs, hips, back, abdomen, chest, shoulders, and arms. The Centers for Disease Control and Prevention recommends muscle-strengthening activities at least two days a week, suggesting 8 to 12 repetitions for one set for beginners. Janet Osborne, a 65-year-old personal trainer and nutritionist with 1.7 million Instagram followers, shares a routine with her 87-year-old mother to maintain strength and independence. Women's Health reported that Osborne recommends aiming for 10 repetitions of each exercise per side, holding single-leg balances for 10 to 20 seconds, and using a chair or counter for support. Their six prioritized moves include the sit-to-stand, single-leg calf raise, hip hinge, counter push-up, side steps, and single-leg balance. According to Women's Health, the sit-to-stand move helps predict mortality risks, and standing on one leg for 10 seconds is associated with reduced all-cause mortality. Osborne writes that fitting these simple exercises throughout the day adds up, noting that every little bit counts.