Muscle and strength at midlife

Muscle mass and strength gradually decline with age, which can affect balance, mobility, metabolism and independence. Muscle-strengthening activity is one of the most effective ways to slow this. U.S. guidelines advise adults to do muscle-strengthening activities involving all major muscle groups on two or more days a week, along with regular aerobic activity.

What the guidelines recommend

• At least 150 minutes a week of moderate-intensity aerobic activity (or 75 minutes vigorous).
• Muscle-strengthening activities on two or more days a week.
• Balance training for older adults, especially those at risk of falls.

Getting started safely

Bodyweight exercises, resistance bands and weights all count. Start at a comfortable level and build gradually. If you have a heart condition, joint problems or other health concerns, ask your clinician what is safe for you.

When to talk with a healthcare professional

• You have a chronic condition, joint pain or a heart condition and are starting a new exercise programme.
• You have noticed unexplained weakness, frequent falls or difficulty with daily tasks.

How Dot can help

Dot helps you track daily habits and symptoms and notice patterns over time. Dot does not diagnose or prescribe; for clinical care, Kindr Care connects you with licensed clinicians.

How Dot works · Kindr Care clinical care

Related topics

• Bone health
• Metabolic health
• Heart health
• Energy & fatigue

Sources

1. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018).
2. National Institute on Aging (NIH). Exercise and Physical Activity.

This page is educational and not medical advice. Dot does not diagnose or prescribe. See our editorial policy.