How to Maintain Muscle Strength

The Hazards of Sitting Too Much

Young people can also experience muscle decline, Dr. Sinha says, through a condition called sedentary sarcopenia. “Prolonged sitting, so common in our society these days, can led to significant muscle weakness in virtually every major muscle group,” he says. In severe cases, even stair climbing can become difficult.

Sitting too much has other negative consequences. “Upper body muscles also decline,” Dr. Sinha says. “Too much hunching forward toward computer screens can cause changes in the muscles of the upper back. This ‘hunchback’ posture used to be the sign of a very elderly person, but now I see it in much younger patients.”

Build Strength, No Matter Your Age

To avoid muscle decline, follow these tips from Dr. Sinha.

• Lift weights — In addition to cardiovascular (aerobic) exercise, lift weights at least twice a week. If you are older, you can start with two- to five-pound weights and gradually increase the weight as you develop strength.
• Use free weights, not machines — If you work out in a gym, don’t just use machines. Weight machines work very isolated muscle groups and do not challenge your sense of balance or sense of orientation. Instead, lift free weights, including dumbbells and kettlebells.  Incorporate exercises like yoga or dance to help you use your sense of balance.
• Align your head and spine — Move your seat closer to your desktop and steering wheel of your car, so you’re not hunched forward while working and driving.  Be posture-conscious in all of your activities. Try standing more, and consider a standing workstation at home and work. Think about your posture as you work. Imagine your head crowning your spine, with your shoulders rolled back.