Post by : Saif Rahman

Veteran cardiac surgeon Dr. Jeremy London, who has practised for over 25 years, has offered practical guidance for older adults seeking to keep their strength. He warns that relying solely on walking, yoga or gentle movement is often not enough and urges inclusion of resistance-based work — such as free weights, resistance bands or bodyweight moves like squats and push-ups — as a regular part of older adults' routines.

Dr. London highlights a phenomenon called anabolic resistance, in which ageing muscles become less responsive to the usual stimuli from exercise and dietary protein. In effect, the body’s capacity to build and repair muscle slows, so the same workouts or protein intakes that once preserved muscle may lose potency with time.

He notes that muscle decline can begin subtly in the 30s and becomes more apparent after age 60. Estimates indicate a loss of roughly 3% to 8% of muscle mass each decade, with the decline accelerating as people get older. Reduced muscle mass commonly leads to weaker limbs, poorer balance and greater difficulty performing daily tasks like climbing stairs or carrying items.

Beyond movement and strength, muscle tissue plays key roles in protecting bone, regulating blood sugar, sustaining posture and aiding recovery from illness or injury. When muscle diminishes, the risk of falls rises, bone health can suffer and recuperation tends to be slower.

To slow or reverse these trends, Dr. London strongly endorses resistance training that challenges muscles and stimulates rebuilding, even in later life. He also recommends adequate daily protein intake, suggesting about 1.2 to 2.2 grams per kilogram of body weight depending on age and health circumstances — nutrients that support muscle repair and growth.

Combined, progressive resistance exercise and sufficient protein can help older adults retain mobility, independence and better overall health. Dr. London emphasizes that while ageing cannot be stopped, lifestyle choices influence its course; consistent, manageable habits foster greater activity, energy and confidence in later years.

This guidance is intended to inform healthier practices. Individuals with medical conditions should consult their physician before beginning new exercise programmes or making significant dietary changes.

#Health #Wellness #Fitness