Exercise

Exercise and movement is vital to maintain basic muscle mass and strength. Patients who are 60 years or older, who were immobile after surgery or refuse to walk/ stand/ sit can see a decline in muscle strength and function within 4 days [13].

Researchers found that Tai Chi—which is based on slow, focused movements—established a fall risk reduction in participants by 34% and reduced the frequency of one fall per person per year by 22% [7]. This was the highest reduction in falls that the study showed second to the all-encompassing exercise regimen of: gait, balance, resistance, and task related exercises which reduced falls by 19%, and reduced more than one fall by 20% per person per year [7].

Studies have shown that Tai Chi is the most beneficial exercise to aid with retaining muscle strength and mass for those who are aging [7].

Not only is exercise good for skeletal muscle strength maintenance, it is also good to strengthen the heart.

There is no perfect amount of exercise, but it is best to get 150 minutes a week.

• • 30 minutes five days a week of moderate activities along with 2 days a week of strength training ***