Try to do muscle and bone-strengthening activities at least twice a week

Muscle and bone-strengthening activities

Strong muscles and bones are important to keep moving without problems. You use them every day: from running up the stairs and dancing to your favourite music to washing up and doing handiwork. 

As you get older, your muscle mass and muscle strength gradually decrease. This is a natural process that comes with ageing, but sometimes this decline occurs too quickly as in certain disease states or in people who do not exercise enough. 

This can cause problems in doing everyday tasks such as householding activities, moreover, it also often reduces mobility and increases the risk of falls. 

Healthy

Doing muscle- and bone-strengthening activities twice a week improves muscle strength, size and endurance. This also applies to bone-strengthening activities. 

    Examples

    Examples of muscle-strengthening activities include: 

    • Strength training 
    • Aerobics or circuit training (exercise for the elderly) 
    • Walking
    • Swimming 
    • Ball or racket sports 

    Tip!

    Ask what sports and exercise groups are organised in your neighbourhood. Moving together is fun and also encourages you to keep it up! 

    Examples

    Examples of bone-strengthening activities include: 

    • Walking
    • Climbing stairs
    • Strength training
    • Ball or racket sports
    • Dancing 

    Tip!

    Need inspiration for exercises? Then take a look here!