Growing older doesn’t have to mean getting weaker. While age-related declines in strength and power are common, regular exercise can help maintain physical capability and independence well into later life.
Resistance training helps preserve muscle strength, aerobic exercise supports cardiovascular fitness and endurance, and balance training helps maintain stability.
‘Nobody is too old. Muscle and power respond to training at every age,’ says evidence-based ageing insights platform Longevity Daily on Instagram.
Sure enough, a 2022 meta-analysis of strength training in older adults found that resistance exercise improved muscle strength and physical function, including the ability to perform everyday activities. A separate systematic review involving 2,051 adults aged 70 and over found that aerobic training benefited cognitive function, metabolic health and quality of life.
‘…Training started in your 80s still measurably increases…power. Started in your [earlier decades], the same work compounds for 30 years,’ Longevity Daily continues.
So, what can you do now to help set yourself up for a stronger future? Here are five habits Longevity Daily recommends adopting in your 30s to help you stay strong into your 80s.
5 habits to start in your 30s to stay strong into your 80s1. Strength train twice a week
Research suggests that muscle mass decreases by approximately 3-8% per decade after the age of 30, so building and maintaining strength throughout your life is important, explains Kunal Makwana, PT and founder of KMAK Fitness in the UK and US.
‘Focus on compound exercises that work multiple muscle groups at once, such as squats, deadlifts, presses and rows,’ he continues. ‘Make the exercise more challenging over time – also called progressive overload – by gradually increasing the weight, repetitions, sets or exercise difficulty.’
This can help develop functional strength, support bone density and protect your joints, making everyday activities easier as you move into your 70s and 80s.
2. Do 150 minutes of Zone 2 cardio a week
Zone 2 cardio is low-to-moderate-intensity exercise performed at around 65-75% of your maximum heart rate, or at a pace where you can still hold a conversation.
‘Including activities such as brisk walking or cycling, it strengthens your heart and lungs without placing excessive stress on your body,’ continues Makwana.
It can also improve endurance, metabolic health and your body’s ability to use oxygen efficiently, helping build the aerobic fitness needed to work at higher intensities.
A stronger aerobic base can also support recovery.
‘With a larger aerobic capacity, you can supply your muscles with more oxygen both during and after exercise. You will be more able to flush out lactic acid – the stuff that builds up in your muscles and causes DOMS – more efficiently. This means you can go again quicker and push successive bouts of training harder,’ adds sports and conditioning coach Andy Vincent.
Overall, a strong aerobic base can help you stay active, reduce your risk of chronic disease and support independence as you age, says Makwana.
3. Walk 7,000–8,000 steps a day
The idea that everyone needs to hit 10,000 steps a day for optimum health originated as a marketing campaign for a pedometer ahead of the 1964 Tokyo Olympics, according to the BBC.
Instead, Makwana recommends aiming for 7,000-8,000 steps a day from your 30s onwards to support cardiovascular health, maintain joint mobility, improve circulation and help regulate blood sugar.
‘This target, which is easier to maintain, also counteracts the effects of prolonged sitting, so is one of the simplest and most sustainable ways to protect long-term health and physical function.’
4. Practise single-leg balance for two minutes a day
Spending just two minutes a day standing on one leg can help train your balance, says Makwana. As your ability improves, you can progress to closing your eyes when it’s safe to do so.
The exercise challenges the muscles and nervous system responsible for keeping you stable.
‘Good balance reduces your risk of falls as you age, improves coordination and helps preserve confidence and independence, making it a very valuable exercise.’
5. Aim for 40g of protein at breakfast
Many of us eat too little protein early in the day, despite protein playing an important role in maintaining muscle, Makwana points out.
‘A breakfast containing around 40g of protein stimulates muscle proteins, helping to repair and preserve lean muscle.’ It can also help combat anabolic resistance, where the muscles become less responsive to the effects of protein.
Building the habit of including protein at breakfast from your 30s may help support muscle maintenance as you age.
Exercise physiologist Dr Stacy Sims recommends consuming 1.4-2g of protein per kilogram of body weight each day to maintain lean body mass in an article on her website.
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