The health risks of being a skinny old person – and how to stay strong

Like so many fitness influencers, Rosemary Mallace runs strength-based classes on YouTube. Unlike so many fitness influencers, she is 73. She’s just starting to add fell running and tap dancing to her exercise regime. “I’m trying to think of something that I can’t do that I used to be able to do and I can’t think of anything.”

It seems the Miss Marple approach to ageing that features frequent cups of tea and the odd slice of Victoria sponge, is being replaced by a new breed of 70-or-80-somethings who run, lift and move with power and agility . Mallace, a supporter of the Centre for Ageing Better, is part of this new generation redefining what it is to be an older person.

Most of us know that as our bodies age we start to lose lean body mass (muscle and bone density), a process also known as sarcopenia. Men tend to gain weight until age 55 and start to lose it in the years that follow while women usually stop gaining weight once they hit 65 . It’s why we might start to appear more frail and falls become more severe as our bones break more easily.

Mallace took her personal training qualifications after she retired at 60 and now divides her week between runs and strength sessions – She serves as living evidence that maintaining a healthy diet and engaging in physical activity can help keep our bodies from deteriorating. And could potentially halt aging completely. She also serves as an excellent illustration of how it's never too late to begin.

A meta-study A study conducted by scientists from the University of Lodz revealed that "consistent physical activity boosts the likelihood of successful aging among elderly individuals, provided they surpass an adequate minimum level." This implies that one must engage sufficiently to enjoy these advantages. Below is a foundational strategy for maintaining a healthy diet and workout regimen that you can initiate during your 40s and 50s and sustain through your 70s, 80s, and even longer.

Strength training three times weekly

Samuel Quinn, who leads personal training at Nuffield Health gyms, states, "The potential for individuals is limitless. I have a client aged 78; he completed the London Marathon when he was 75 years old. He can also perform a deadlift of up to 120 kilograms and execute challenging exercises like handstand push-ups, dips, and pull-ups." you can still make progress in your 70s and 80s .

Begin with an assessment to uncover hidden injuries and ailments, followed by setting objectives. He advises engaging in strength training sessions thrice weekly since one might shed 5 percent of their muscle mass each decade without lifting and pulling. Body-weight workouts such as push-ups and squats could suffice; weightlifting isn't necessary. For those advanced in years who have had limited physical activity previously, Mallace proposes rising from and returning to a seated position in a controlled manner.

It's crucial to maintain powerful leg muscles. Use a dining chair for performing seated stands; aim for 12 reps without plopping into the seat each time. Aim to do this two or three times daily. Every occasion you rise from a chair, challenge yourself by avoiding the use of your hands.

For toning the upper body, she advises sitting in a chair and utilizing the weight of your arms as resistance while doing shoulder presses and bicep curls. She proposes completing 12 repetitions of each arm exercise two or three times per session, whenever feasible. "When you haven’t been active for quite some time, these motions will awaken your muscles." Once your strength improves, this routine can naturally progress to include actual weights.

Gradually increase the duration of your walking sessions.

Starting with walking is ideal for individuals looking to enhance their cardiac and pulmonary health. According to Quinn, high-intensity exercises should be avoided. "Should someone experience a cardiovascular event, such as an arrhythmia or atrial fibrillation, it would likely occur in those within the higher age range—since hearts also undergo aging. Therefore, I recommend focusing more on how long and often you exercise instead of pushing too hard."

Mallace asserts that walking is undervalued as an activity. "It enhances the strength in your legs and improves your balance." . Maintain a moderately quick pace during your walk. Use a stopwatch to track how long you stroll before feeling like stopping. Record this duration. Should it be 10 minutes, consider that as your starting point; gradually add more time—start with adding one minute the following session and aim to progress up to a continuous thirty-minute walk at a moderate speed." It is advised to walk every alternate day until you manage to sustain each session for around 25 minutes, after which you may transition to daily walks."

A research conducted by a group based in Oklahoma indicated that "engaging in fast-paced walking for 30 minutes each day over five days may decrease the likelihood of developing various age-linked illnesses. Furthermore, light physical activity such as walking has been shown to have anti-aging benefits and aids in preventing disorders associated with aging."

Include milk in your coffee or pair cheese with your wine.

According to Professor Mary Hickson from the Department of Dietetics at Plymouth University, trendy superfoods aren’t the solution. She explains that our desire for food might lessen when we reach our 70s and 80s due to a reduced sensitivity in both taste and smell. Consequently, each meal should be highly nutritious since portions may become smaller compared to what we were used to earlier in life. "A perfect plate composition would consist of half vegetables, one-quarter protein, and another quarter carbohydrates."

The exact amount of protein needed for elderly individuals remains somewhat unclear at present. "There is an ongoing discussion regarding protein intake among seniors, with growing agreement suggesting they require higher levels." Research conducted by the University of Sheffield revealed that numerous older adults aren’t consuming enough protein in their diets. Over fifty percent of elderly individuals do not meet the national guidelines for adequate protein intake.

Professor Hickson states, "For young adults, the advised intake is 0.8 grams of protein per kilogram of body weight daily, whereas for seniors, this might increase up to 1.2 grams per kilogram due to aging." A single 90-gram chicken breast provides approximately 24 grams of protein; however, Professor Hickson points out that many food items include modest quantities of protein which contribute to your overall tally—such as one piece of toast containing about 2.5 grams.

The component related to carbohydrates holds significant importance, particularly for those who lead an active lifestyle. Professor Hickson further explains, "Complex carbs are preferable as they get metabolized gradually compared to sugars that cause a sudden surge in blood glucose levels." He continues, "Opt for whole-grain options like bread, cereals, and pasta; these should be included in each of your meals."

If eating plain meals like brown rice and chicken breast seems too austere, Professor Hickson suggests enjoying up to three cups of coffee daily as acceptable. Occasional indulgences in sweets can be part of a balanced diet if kept rare. Additionally, she finds moderate drinking—up to 14 units weekly—to be okay, yet cautions against potential dehydration. "Older individuals have lower levels of bodily water, making them prone to quicker dehydration; thus, alcohol may impact them more intensely." Incorporate milk into your coffee or pair cheese with your glass of wine. Calcium is crucial for bone strength, and according to the British Dietetic Association, consuming three servings of dairy items each day aligns well with these recommendations.

Recommended

The nine advantages of consistent resistance exercise

Read more

Subscribe to the Front Page newsletter at no cost: Your daily roadmap of events provided by The Telegraph, delivered straight to your mailbox every single day of the week.