MEDICAL DISCLAIMER: The information provided is for general educational purposes only and is not intended as medical advice. Always consult your physician, pharmacist, or other qualified healthcare provider before starting any new supplement, treatment, or health-related program. Never disregard professional medical advice or delay seeking it because of something you have read. PREVENTION & MANAGEMENT • Resistance training is the most effective intervention. • Adequate protein intake (0.5 - 1.0g/kg per day for older adults) • Vitamin D supplementation (only if labs show a deficiency) • Addressing underlying chronic illnesses and promoting physical activity Strong muscles are crucial for maintaining independence in older adults because they enable individuals to perform daily activities, reduce the risk of falls and fractures, and improve overall quality of life. Muscle strength is particularly important for tasks like walking, climbing stairs, getting out of a chair, and carrying groceries. WHY STRENGTH TRAINING MATTERS AS WE AGE: Functionality: Strong muscles allow older adults to perform tasks necessary for independent living, such as bathing, dressing, and cooking. Fall Prevention: Muscle strength helps maintain balance and stability, reducing the risk of falls and injuries. Mobility: Strong muscles are essential for maintaining mobility, allowing individuals to navigate their environment and engage in social activities. Bone Health: Muscles play a role in bone density and strength, reducing the risk of osteoporosis and fractures. Overall Health: Strong muscles contribute to better metabolism, heart health, and cognitive function. Mental Health: Maintaining independence through strong muscles can improve mental health and reduce the risk of depression and anxiety. In essence, strong muscles are the foundation for an active and independent older adult life. Cardiovascular exercise is far more than a heart-health booster. It’s a powerful, holistic intervention that enhances emotional resilience, reduces symptoms of anxiety and depression, as well as promotes cognitive longevity. BREAKDOWN OF THE BENEFITS Cardiovascular Exercise and Heart Health: The heart is a muscle, which can be strengthened by cardiovascular exercise. It can improve blood circulation, and helps to regulate blood pressure and cholesterol - all of which can reduce your risk of heart disease, improve cardiac output (allowing the heart to pump blood more efficiently), and helps to regulate blood sugar - reducing your risk of Type 2 diabetes. Mood Enhancement: Exercise will stimulate the release of brain chemicals that influence mood, increasing the amount of endorphins (the “feel good” hormones that create a natural high), dopamine, and serotonin (neurotransmitters that regulate mood, motivation, and emotional balance), as well as norepinephrine (helps the brain respond to stress, increasing alertness and attention). Lower Risk of Cognitive Decline and Dementia: Aerobic activity supports brain health by increasing blood flow to the brain, which boosts oxygen and nutrient delivery. It also increases the growth of new brain cells - a region essential for memory and learning. Exercise will reduce the levels of inflammation and oxidative stress - both of which are directly linked to Alzheimer’s and other forms of dementia. DID YOU KNOW? Just 30 minutes of moderate aerobic activity most days of the week can produce measurable improvements in both physical and mental wellbeing. 50 JULY 2025 | INTHEVUE.COM
