Integritus Prime

As we age, changes occur in strength and endurance. In this post from the second episode of Beyond Medicine we look at how aging people feel and how other people perceive them when the strength and endurance of the older person is affected or declines.

As people grow from birth to adulthood, muscle bulk and strength steadily increase and peak around the age of 30 to 35 years. Depending on activity and wellbeing, muscle power and performance slowly decrease until about 60 years of age. After that the decline generally seems to be faster in women over 65 and men over 70 years. However, not everyone loses strength and endurance at the same rate.

Having said that, these changes can be very subtle. The trick is for aging people to know about it, recognize it or take notice when loved ones point it out to them. These are natural aging processes, and sometimes it may be frustrating but it is what it is. It is nobody’s fault.

Aging people may then realize that they have difficulty lifting heavy things that they used to lift before.  Or, they may not be able to do things for as long as they used to do before. Once the realization comes then remedial actions need to follow.

Here are 5 ways to deal with declining strength and endurance:

1. Recognize and accept that your strength and endurance are declining, without losing respect for yourself. Try not to dwell on the declining endurance and strength: it is better to enjoy what can be done in different ways.
2. Ask for help in lifting heavy things such as groceries after shopping, or other heavy items around the house.
3. Take more breaks while doing a chore like cleaning, washing, cooking or repairing things around the house, so you don’t push yourself past your limit, which increases the risk of falls and injuries.
4. Rest and admire nature while taking your usual long walks for health, and build in breaks along the way.
5. Do some strength training exercises at home or join a gym. Doing fun things at home or in your own terrace or backyard is just as good. Dancing to music, gardening, chair yoga, pushup against the walls are just a few examples. Life should be fun, and aging should not get in the way of that.

Family members or caregivers living with an aging person also need to be supportive. It is critical for the elder to understand they are not a burden – this can be difficult if they are in denial, rebellious, or stubbornly refusing to accept reality. Doing things together, letting the older person carry a lighter weight instead of none; being gentle and understanding; taking breaks together instead of taking over the task being carried out by the aging person are some ways to ameliorate the situation. Being active is good for health regardless of age, and the aging person can also modify tasks to better suit them.

Share with us your challenges of aging and/or looking after aging loved ones.