By specialist in geriatric medicine, Mikkel Ibsen, Ældrelægen.dk
As we age, it's completely normal for the strength in our legs and arms to gradually diminish. Many people notice this first when they find it difficult to get up from a chair, climb stairs, or carry shopping bags.
But this isn't just about aging—it's a sign that our body lacks exercise. The good news is that we can do something about it.
Use Your Muscles or Lose Them
Our bodies are designed so that what isn't used eventually stagnates. If you spend a lot of time sitting, your muscles weaken quickly. This can happen after an illness or just a winter with too little activity.
As a result, you may tire more easily, lose balance, or start avoiding activities you once enjoyed.
The Importance of Strength
Strong muscles make daily life easier. They help us rise from a chair, walk steadily, maintain balance, and feel confident while moving.
When muscles weaken, you become reliant on assistance more quickly. However, by maintaining your strength, you can often maintain your independence for much longer.
Building Strength at Home
Gaining strength doesn't require a gym membership. Small exercises in daily life can make a significant difference:
- Stand up from your chair 10 times in a row, doing this several times a day if possible.
- Balance on your toes and heels—hold onto a chair for support if needed.
- Take a short walk every day—a few short walks are better than none.
- Use light weights or filled water bottles as dumbbells.
The key is to do something every day. Even a little movement is far better than none.
You're Never Too Old to Gain Strength
Even those of very advanced age can significantly improve their strength if they start exercising. All it takes is the courage to begin. Gaining strength not only gives you stronger legs—it also boosts your energy, confidence, and desire to stay active.
Maintaining muscle strength is one of the best investments you can make for a self-reliant and secure life.
