Muscle strength absent some weightlifting, starts to decline in middle age. You probably expect things like balance, coordination and flexibility to naturally take a bit of a downturn someday. However, new research from Duke University shows that these fitness-related changes begin much earlier than many people expect — often when people are still in their 50s.

The age at which physical declines became truly apparent is consistent for both genders — the 50s. That’s when both sexes began to have trouble rising from and sitting in a chair repeatedly for 30 seconds (an indicator of declines in lower body strength) or standing on one leg for up to 60 seconds (a measure of balance).

Additionally, people in their 60s and 70s showed a marked slowing of gait speed (based on distance covered per second of a four-meter walk) and a drop in aerobic endurance (based on a six-minute walk test). By contrast, those in their 80s and 90s had dramatic declines in their balance, gait speed, lower body strength and aerobic endurance.  

• Persona A - In one’s 50s: Maintaining muscle strength, especially in the lower body
• Persona B - In one’s 60s and 70s: Movement and balance exercises to provide agility, mobility, flexibility and some muscular fitness benefits
• Persona C - In one’s 80s and beyond: Cardiovascular activities that provides social engagement and makes the older adult feel energized. It has been said that cardiorespiratory exercise is one of the best deterrents to developing cognitive decline. Balance is another critical attribute to include in the solutions.

• Increasing movement through walking is important for all stages of aging and should be included in activities.
• Think of how to include fitness innovation within existing routines, e.g. going to the shops
• Consider in-home physical activity interventions for older adults that are unable to leave their homes regularly and have limited mobility.

• Aim for moderate-intensity muscle strengthening that extends because these muscles provide good upright posture: muscles that bring the shoulder blade back, muscles that straighten the upper spine, quadriceps
• Stretch the muscles that flex joints, typically muscles that bends. These muscles contracts and causes stiffness: elbow, knee, hip flexor muscle, ankle
• On a scale 0-10, where 10 is vigorous and 0 is sitting, moderate intensity is a 5-6 and  produces noticeable increase in heart rate and breathing above baseline, where vigorous intensity is a 7-8 and produces large increases in heart rate and breathing above baseline
• Movement of muscles through aerobic activity to improve circulation and improve moods.

• Aim for Moderate-intensity aerobic physical activity for 30 min on 5 days each week (with provider’s recommendation if have some health issues), whereas vigorous-intensity is aerobic activity for a minimum of 20 min on  3 days a week
• On a scale 0-10, where 10 is vigorous and 0 is sitting, moderate intensity is a 5-6 and  produces noticeable increase in heart rate and breathing above baseline, where vigorous intensity is a 7-8 and produces large increases in heart rate and breathing above baseline

• Aim for moderate intensity muscle strengthening, 2 days a week, muscular strength and endurance
• It is recommended that 8–10 exercises be performed on two or more non-consecutive days per week using the major muscle groups. To maximize strength development, a resistance (weight) should be used that allows 10–15 repetitions for each exercise. The level of effort for muscle-strengthening activities should be moderate to high.
• Muscle- strengthening activities include a progressive-weight training program, weight bearing calisthenics, and similar resistance exercises that use the major muscle groups.
• On a scale 0-10, where no movement is 0, and maximal effort of a muscle group is 10, an ideal moderate-intensity effort is a 5 or 6 and high-intensity effort is a 7 or 8.

Along with cardio, add these exercises to your routine to help with circulation and mood:

• Hip Circles Why bother? Moving in three dimensions is an excellent way to maintain flexibility in hips.
• Overhead Reach (Dry Backstroke) Why bother? This one is outstanding for mid-back and shoulder mobility.
• The Squat Why bother? It’s superb exercise for strengthening your core and the big muscles of the legs.
• Split Squat Why bother? This is great for hip stability.