Hey there! Have you noticed that you aren't as strong as you once were? Are some activities much harder than they used to be? If so, muscle weakness could be the cause but it's important to note that muscle weakness can have various underlying causes, including:
age-related muscle loss.
sedentary lifestyle.
nutritional deficiencies.
Certain medical conditions.
Medication side effects, and more.
What are some common signs and symptoms of muscle weakness?
Difficulty performing daily activities: Over 60s with muscle weakness may find it challenging to perform tasks they used to handle easily, such as picking up small children, or carrying groceries, or sometimes getting up from a seated position.
Reduced grip strength: Grip strength tends to decline with age, and weakness in the hands and fingers can make it difficult to open jars, hold objects firmly, or perform precise tasks that require dexterity.
Balance and coordination problems: Muscle weakness can affect balance and coordination, leading to an increased risk of falls and difficulty maintaining stability while performing activities that require good balance.
Fatigue and limited endurance: Over 60s with muscle weakness often experience fatigue more quickly, finding it harder to engage in activities that require sustained effort, such as walking long distances or participating in physical exercises.
Reduced muscle mass: Age-related muscle loss, known as sarcopenia, is common in older adults. As muscle mass decreases, muscle weakness and a more frail appearance can develop.
Posture changes: Weakness in the core muscles can cause postural changes, such as a stooped or hunched posture. This can affect balance and increase the risk of falls.
Difficulty in rising from a chair or getting out of bed: Weakened leg muscles can make it challenging for older individuals to rise from a seated position or get out of bed independently.
If you or someone you know is experiencing muscle weakness, it's advisable to consult a healthcare professional for an accurate diagnosis and appropriate management.
If you're looking to improve your strength and maintain your independence, then you might want to consider adding Pilates to your exercise routine. That's right – this low-impact workout can be a great way to build strength and improve your overall fitness level, regardless of your age or fitness level.
So, how exactly can Pilates help over 60s build strength? Well, for one thing, it's a great way to target specific muscle groups and work on increasing your muscular endurance. Many Pilates exercises involve holding positions for an extended period of time, which can be a great way to challenge your muscles and build strength over time.
In addition, Pilates can help the young at heart improve their balance and stability, which can be key to maintaining independence and reducing the risk of falls. By strengthening your core muscles and improving your overall body awareness, you'll be better equipped to stay steady on your feet and avoid common balance-related injuries. You'll also be ready for anything those grandchildren throw at you!
What can I do at home?
So, what are some specific Pilates exercises that can be particularly effective for the young at heart looking to build strength? Here are a couple to get you started at home:
Dead Bugs:
Lie flat on your back with your arms extended straight up towards the ceiling.
Bend your knees and bring them up towards your chest so that your thighs are perpendicular to the floor and your calves are parallel to the floor.
Engage your core muscles by pulling your belly button towards your spine, and press your lower back firmly into the floor.
Slowly lower your right arm and left leg towards the floor, keeping them straight and hovering just above the ground.
Return your arm and leg to the starting position, and repeat on the other side by lowering your left arm and right leg towards the floor.
Continue alternating sides for a set number of repetitions, or for a set amount of time.
To make the exercise easier, you can bend your knees to a 90-degree angle and lower one leg at a time, while keeping the other knee bent. You can also start with just lowering your arms or legs separately before progressing to the full exercise.
Make sure to maintain proper form throughout the exercise, and avoid arching your back or letting your shoulders lift off the ground. As you progress, you can increase the number of repetitions or hold the lowered position for longer periods of time to challenge your core muscles even more.
Quadruped:
Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. (P
Place a towel/pillow under your knees if necessary and you can make your hands into fists if that's more comfortable)
Engage your core muscles by pulling your belly button towards your spine, and keep your back flat and stable.
Slowly lift one arm out in front of you, parallel to the ground while keeping your balance. Lower down and repeat with the other arm.
Then lift one leg at a time, trying to straighten the knee as much as possible before placing it down.
Alternate as many times as feel comfortable, aiming for 5-10 per limb.
To make it more challenging, lift an arm and leg at the same time: slowly lift your right arm straight out in front of you, while at the same time extending your left leg straight out behind you. Keep your hips level and your back stable.
Hold this position for a few seconds, then return your hand and knee to the ground.
Repeat the movement on the other side by lifting your left arm and right leg.
Continue alternating sides for a set number of repetitions, or for a set amount of time. You can gradually increase this as you get stronger and more comfortable.
Make sure to maintain proper form throughout the exercise, and avoid arching your back or letting your hips rotate. Keep your movements slow and controlled, and focus on engaging your core muscles to stabilise your spine.
If you're new to Pilates or haven't tried it in a while, don't worry – there are plenty of resources available to help you get started. Look for Pilates classes or videos that are specifically geared towards over 60s, and don't be afraid to ask a Pilates instructor for modifications or advice on how to make the exercises work for your body.
And remember – building strength takes time and consistency, so be patient with yourself and celebrate your progress along the way. With a little bit of effort and a commitment to regular exercise, you'll be surprised at how strong and capable your body can become.
So why not give Pilates a try and see how it can help you improve your strength and maintain your independence? Your body (and your future self) will thank you for it!
Body aching for more?
If you aren’t getting the progress that you were hoping for or the relief that you need, maybe osteopathy can assist. Why not see if one of our highly skilled, empathetic osteopaths can help you as you recover from your injury.
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