How can physical activity help maintain strength and balance in older adults?

Physical activity is essential for older adults to maintain strength and balance, as it directly counters the natural decline in physical functioning associated with the aging process.1

Maintaining Strength

Muscle strength tends to diminish with age, partly due to the atrophy of disuse; however, muscles that remain active throughout adulthood experience less reduction in strength. Engaging in regular strength training helps improve fitness, reduce fatigue, and combat the weakness that often hinders the ability to perform activities of daily living.21

Improving Balance

Declines in muscle strength and coordination significantly increase the risk of falls, which are a primary cause of fractures in the elderly. Physical activities that focus on movement, breathing, and coordination—such as qigong and tai chi chuan—are particularly effective. These practices are accessible to older adults and have been shown to enhance coordination and aid in fall prevention.34

To ensure safety, it is important that physical activity is performed in a manner that maximizes benefits while minimizing the risk of injury, often by working with exercise specialists to tailor programs to individual needs.1