Orchard Manor Care Home explain why strength is so important for our later years
As we age, maintaining our mobility and independence is something we all value deeply. The good news is that staying active and supporting muscle and joint strength can make a big difference in helping us—and our loved ones—stay strong and independent for years to come.
Jamila Faerbe, General Manager at Orchard Manor care home, part of Danforth Care Homes, and physiotherapist, Fikri Fikriev discuss why it’s important to keep mobile, and what you can do now – at any age – to get started.
Why is mobility and strength so important for our later years?
“Having good mobility allows older people to retain independence for longer, meaning they can safely complete tasks such as walking, cooking, using the bathroom, and getting dressed,” says Jamila, from the care home in Surrey.
“Mobility is also tied to cognitive health, as it can affect how often you leave the house, and therefore your engagement and interaction with your external environment and other people. Keeping your independence depends on your mind and your body, so it’s important to do what you can to nourish both.” says Jamila.
“As we age, naturally the joints can become stiffer, and our muscles lose strength,” adds Fikri from Physiotherapy Matters.
“The rate of muscle mass loss depends on age and lifestyle, but we gradually begin to lose muscle mass from around our 30s-40s. This process can pick up at 65-80 years old. The rates vary; however, it can reach as high as 8% muscle mass loss per decade.
“This can have an effect on your mobility and energy levels, hence why it’s essential to have a balanced routine that helps to preserve strength and flexibility as we age,” says Fikri.
“Age is just a number”
“Physiotherapists and fitness instructors regularly come into our care homes to help our residents with their mobility, holding gentle exercise classes like seated yoga,” says Jamila. “This is not only fun but helps strengthen their muscles and joints.
“We have residents who are nearly 100 who are out gardening or walking in the grounds nearly every day. Age is just a number – a lot of their mobility is testament to how they have looked after themselves over the course of their lives and how we support them to stay fit.
“It’s worth giving your body a head-start and build the habit of keeping your core muscles and joints strong now, whatever your age is!”
4 exercises to stay mobile, strong and independent as you age
“Perform the below exercises at least 3-4 times per week – consistency is key,” says Fikri. “Start nice and easy and progress gradually, and don’t forget to take regular breaks. Stay hydrated, increase protein intake in your diet with simple ingredients like eggs, and wear supportive and comfortable footwear.
“Always consult your GP, physiotherapist, or personal trainer if you have chronic conditions, limited mobility, injuries or if you are unsure how to progress/regress your exercise routine.”
1. Two leg bridge
“Bridge exercises and hip thrusts can improve back pain, as well as hip, hamstring, and glute strength. They also help with stretching the hip flexors that tend to get tighter with prolonged sitting,” says Fikri.
“Additionally, bridge exercises can help strengthen the core and pelvic floor. This is very important, especially in women who struggle with bladder control, such as older adults, after pregnancy, or due to stress.
“After the basic bridge, you can progress towards single leg bridge, or even further into hip thrusts (with or without weights). There are lots of bridge and hip thrust variations to pick from.”
2. Wall push-ups
“Push-up exercises are a great way to improve posture and upper body strength, such as in your back, chest, and your core. As well as this, they help to improve heart health, lose body weight and fat, and lower blood pressure and cholesterol.
“You can progress towards an incline push-up on a countertop or table, then to a higher difficulty with push-ups on the floor,” says Fikri
3. Sit to stand/squat
“Sit to stand exercises, squats and lunges are important functional exercises to improve the ability to do daily activities and maintain independence. This includes sitting down or standing up, climbing stairs, and improving balance and strength in the lower body.” says Fikri.
“From sitting to standing exercises, you can progress towards squats (with or without support), and then further difficulty lunges (with or without weights).”
4. Calf raises
“Calf raises offer several benefits, including improved balance, increased ankle stability and mobility, and enhanced strength,” says Fikri. “They also improve lower limb blood circulation, which reduces sprains and helps prevent falls.
“Moreover, calf raises increases Achilles tendon resilience which can reduce the risk of tendinopathy, which can have a negative impact on walking and running. You can then progress towards single calf raises, and into jumping calf raises (plyometric). All can be done with or without additional weights.”
