Strength training and diverse activity key to healthy aging

Health experts emphasize that strength training and physical activity diversity are critical for longevity and maintaining autonomy as people age. Muscle mass and strength typically peak between ages 30 and 35, followed by a progressive decline that can impact mobility, balance, and the ability to perform daily tasks.

To combat age-related muscle loss, specialists recommend incorporating regular resistance training—using weights, elastic bands, or body weight—into weekly routines. For those over 50, prioritizing protein intake is also highlighted as a key habit to support muscle repair and maintenance.

Beyond strength, variety in movement is essential. Research suggests that individuals who engage in diverse activities, such as combining walking, swimming, yoga, and cycling, may see a 19 percent reduction in all-cause mortality compared to those who stick to a single type of exercise. The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults over 65 to support cardiovascular and bone health.