During my "Annual Wellness," my doctor shared some suggestions for keeping healthy and mobile as we age. Much concerns muscle weakness, particularly in our hands and legs.
Around 60 years of age, there is a rapid decline in hand-grip strength and leg strength. Our hands and legs help keep us mobile and enable us to do more things in our daily lives. Dr. David Sulton (Physiopedia.com) suggests squeezing a ball of clay, a tennis ball, or a hand grip strengthener. I found some inexpensive items online as well as a chart of exercises to do. One of which was the adjustable hand grip tool. I use it every evening while I watch TV and have found it has made a positive difference, even with arthritis in my hands.
Weak legs are also a common problem. We tend to become less active, causing a reduction in muscle leg strength. We need our legs to keep us mobile and maintain independence in moving. My doctor suggested using strength bands while walking is one of the best exercises. I found some online and another chart of leg exercises.
Does anyone remember the "thigh master"? Well, it's one of the items listed for increasing leg strength. My doctor also suggested knee bends. Make sure you have non-skid shoes with a firm grip. Hold onto something like the kitchen sink cabinet and slowly do a knee bend, then back up. The 3rd time, hold that bend for a few seconds. While this strengthens leg muscles, it also helps in your balance.
You may want to try these as your health permits. I've seen such a positive outcome since I've been doing these exercises.
Sources: NIH / Prismahealth.org / Cleveland Clinic
By Sharon Groves
Sharon Groves covers health, wellness, and lifestyle topics for the ARA newsletter, helping readers make informed decisions about their wellbeing in retirement.
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Easy Eddie's Take
Sharon's right about that rapid decline after 60. Most people are surprised when they learn this, but we lose about 3-8% of our muscle mass each decade after age 30, and it accelerates after 60. The good news is that simple resistance exercises like Sharon describes can slow this down significantly. When people ask me "What's the best exercise for seniors to maintain independence," I always mention grip strength and leg exercises because they're directly tied to your ability to open jars, carry groceries, and get up from chairs without help.
Here's what I love about Sharon's approach: she found ways to exercise while doing other things, like watching TV. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate activity per week for adults 65 and older, plus muscle-strengthening activities on two or more days. But you don't need a gym membership. Those hand grips, resistance bands, and yes, even a thighmaster, can give you real results right at home. A little consistency today can make a big difference in how you feel tomorrow.