As we age, maintaining muscle strength becomes increasingly challenging. From around age 50, we lose 1% of muscle mass each year, with strength declining at nearly double that rate. Inactivity, such as a 10-day hospital stay, can lead to a 10% loss of leg muscle and a 15% loss of strength.
Resistance training with weights is recommended twice a week, lifting about 60% of one's maximum capacity. However, a new study from the University of Bath suggests simpler exercises can be effective for older adults.
Dr Oly Perkin recruited 20 participants aged 65-80, split into a control group and an exercise group. The exercise group performed five simple exercises twice daily for one minute each, with a minute's rest between. After one month, their muscle strength improved by 5% and thigh muscle size increased by 2%—equivalent to the muscle mass typically lost over two years.
The key exercise was the sit-to-stand movement, which for weaker individuals activates as much muscle as gym-based resistance exercises like leg presses. Dr Zoe Williams, who investigated the method for BBC's Trust Me, I'm a Doctor, noted that this exercise can be particularly beneficial for those emerging from hospital stays.
Researchers caution that as strength builds, the exercises may need to be increased or supplemented with weight training to continue seeing benefits. However, for over-65s, incorporating sit-to-stand exercises twice daily could be crucial for maintaining strength and independence.
