With commitment and consistency, regular exercise supports greater mobility, freedom and independence among senior citizens. (Envato Elements pic)
PETALING JAYA: During family gatherings, it is common to ask after the health of older relatives. Too often, however, their response sounds resigned: “Old already, what to do?”
Such remarks reflect the belief that physical decline is inevitable. But according to Katarzyna Paczek, senior lecturer of chiropractic at IMU University, this attitude can do more harm than good.
“Research shows that peak muscle mass is usually between the ages of 25 and 35, after which it begins to decline. By the time we are 80, we may have lost around 80% of our muscle mass.
“This is natural, but it is not a lost cause. We have the ability to slow its progress by staying active and protecting against muscle loss,” she said.
As adults reach retirement age, many experience a significant reduction in their daily activity levels. Paczek believes it is important to counter that shift by finding new ways to stay engaged – whether through hobbies, exercise or activities with friends.
She noted that in many Asian households, grandparents living with their adult children often become more sedentary if they are constantly attended to. Over time, this could reduce engagement in everyday tasks.
“Muscle loss is not just a result of ageing; it is also a result of declining physical activity. The less active we are, the more we lose the use of our muscles.”
She said regular activity helps maintain muscle strength, which in turn improves mobility, stabilise joints, and supports better posture and balance. Among older adults, this reduces the risk of falls and injuries while supporting overall wellbeing.
The benefits of preserving muscle function extend beyond physical strength: staying active can make daily tasks easier, boost energy levels, release tension, and reduce the likelihood of anxiety and depression.
Here are ways to remain active for better quality of life.
Start slow
There is no single ideal level of activity that applies to everyone, as health and fitness levels vary widely among older adults.
Those who exercised regularly throughout adulthood might begin with mild-to-moderate intensity activities. Those who led more sedentary lives are advised to start with simple steps, such as moving around more at home, climbing stairs, or taking short walks.
Caregivers could also encourage older adults to perform manageable tasks independently to prevent a sedentary routine.
You don’t need to throw yourself into the deep end straightaway – start with simple exercises and slowly make your way up. (Envato Elements pic)
Overall, 150 minutes of moderate-intensity activity per week is recommended. For those who find this overwhelming, Paczek advises gradually increasing activity levels over time.
She also stressed that individuals with pre-existing medical conditions such as diabetes, heart disease or high blood pressure should undergo a medical check-up before starting a new or more vigorous exercise programme.
Make your activity count
While simple daily movements are a good starting point, Paczek recommends gradually increasing the intensity or duration of activity and incorporating resistance training for greater benefit.
As a general rule, intensity can be increased once a routine no longer feels challenging. If a new activity causes soreness or strain, individuals are advised to scale back and resume only when they feel ready.
Studies show that even frail older adults benefit from exercises that improve muscle strength, endurance, flexibility and functional movements such as grip strength, walking speed, joint mobility, and the ability to rise from a chair.
For better results, Paczek suggests consulting health professionals – physiotherapists, trainers or chiropractors, for example – who can recommend suitable programmes, monitor progress, and advise on safe progression.
Older adults can also join neighbourhood exercise groups, while those who don’t wish to leave the house too frequently can follow structured routines online.
“At the end of the day, everyone is different in terms of health, fitness level and motivation,” Paczek concluded. “Don’t worry if you cannot exercise daily or feel more tired on some days – do what you can, when you can.
“Over time it becomes easier and more natural – then you can do a little more, and repeat.”
