Muscle Strengthening Tips for Seniors: Boost Health & Prevent Falls

elderly-care

Muscle Strengthening Tips for Seniors: Boost Health & Prevent Falls

By Alpro Silvercare

December 9, 2024

Our bodies start to lose muscle mass, strength, and function as we hit the age of 40s, or as early as 30s, known as age-related muscle loss or “sarcopenia.”

Muscle strengthening tips for seniors can help slow down this process and improve overall health. This condition worsens with age, speeding up around 70 years and affecting 1 in every 4 older adults aged 60 and above.

How to Stay Strong and Healthy Through Your Golden Years?

It’s simple, start with eating the right amount of protein and adding resistance exercises to your daily routine. In this article, we’ll break it down into simple steps to help you boost your health.

1. Eat Enough Protein Every Day

Protein is like fuel for your body, it helps build muscles, keeps you full, and gives you energy. But how much do you really need?

How to Know Your Protein Needs? A quick rule of thumb: Eat about 1.2 to 2 grams of protein for every kilogram of your body weight.

For example:

If you weigh 60 kg, aim for 72–120 grams of protein daily.
If you’re very active, you may need even more to support your muscles.

What Foods Have Protein?

Here are some simple and delicious options to include in your meals:

Eggs: Start your day with a boiled egg or an omelet.
Chicken & Fish: Add grilled chicken or baked fish to lunch or dinner.
Tofu: Perfect for stir-fries or soups, especially for vegetarians.
Supplement Drinks: Need something quick? Protein powder or drinks are great for on-the-go nutrition.

Eating enough protein helps you stay strong, keeps your muscles healthy, and improves your overall energy!

2. Do Simple Resistance Exercises at Home

Perform resistance type of exercises as they have been proven and recommended to increase muscle mass and strength. Resistance exercise is any activity where you push, pull, or lift against something (like a band or weight) to make your muscles stronger.

Exercise doesn’t have to be complicated. Resistance bands or Pedal bikes with resistance are a great way to stay active and build strength, and they’re easy to use at home!

Try These Five Beginner Exercises

What to Do:

For Lower Body

Seated Knee Extension with Band

It strengthens quadriceps muscles (front of the thigh), improve knee stability and joint health

Sit to Stand with Band

It strengthens the leg muscles, which improves balance, mobility.

For Upper Body

Seated Row with Band

It improves posture, back strength, balance and stability.

Bicep Curl with Band

It builds arm strength, improving the ability to carry items like groceries or lift light objects.

Cycling on Pedal Bikes with Resistance

It strengthens leg muscles, and improves joint flexibility for better mobility and stability, and boosts heart health.

Recommended Frequency:

For Resistance Band: 2-3 times per week, 8–12 repetitions per set, total 2–3 sets

For Pedal Bikes: Start with 10–20 minutes per session and gradually increase the duration and frequency or resistance as your strength improves.

These exercises take just a few minutes but make a big difference over time.

Why Must Protein + Exercise Go Together?

Think of protein as your body’s repair tool, it helps to fuel your muscles to recover after exercise. By combining enough protein with resistance exercises, you’ll:

Build stronger muscles.
Feel more energetic.
Reduce the risk of injuries.

Start Today and See the Difference

You don’t need to overhaul your lifestyle overnight. Start small:

Add a protein-rich snack or meal each day.
Spend 10 minutes doing simple resistance exercises.

With consistency, you’ll notice the changes, more strength, energy, and confidence.

Ready to Get Started?

Check out our range of nutritional protein drinks and resistance bands to help you on your health journey. Stay strong, stay healthy, you’ve got this!

Metabolic Oteine: Add a scoop of this whey protein powder to any drink to boost your protein intake.

Metabolic Energold: Consume this complete nutritional formula as a supplementary drink or breakfast to meet your daily nutrition and protein needs.

Resistance Band: Use it for resistance exercises anywhere you like, such as at home, in the garden, or in a hotel.

Anzen Pedal Bikes: Adjust the resistance level to exercise while enjoying your TV show or scrolling on your phone.

You may also contact us at 019-750 0612 for a Physiotherapist or Nutritionist/Dietitian to receive complimentary personalized guidance or muscle strength assessment!

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Consult our healthcare professionals on Alpro E-Pharmacy if you have any health-related concerns. Alpro E-Pharmacy is specially designed to bring convenience to everyone including those who wish to get 𝗖𝗼𝗺𝗽𝗹𝗶𝗺𝗲𝗻𝘁𝗮𝗿𝘆 𝗣𝗵𝗮𝗿𝗺𝗮𝗰𝗶𝘀𝘁 𝗖𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 or 𝗦𝗮𝗺𝗲 𝗗𝗮𝘆 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻 𝗗𝗲𝗹𝗶𝘃𝗲𝗿𝘆 without stepping out from their comfortable home or even hotel. You can even send medications to your loved ones without hassle! Our pharmacists are always ready to assist.

If you need any further help, you are always welcome to use Alpro E-Pharmacy service on Whatsapp or call our hotline 019-7021923

Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your qualified health professional.