How often should older adults engage in muscle and bone strengthening activities according to PAGA recommendations?

The recommendation for older adults to engage in muscle and bone strengthening activities at least two days a week is based on the need to maintain and improve muscle mass, bone density, and overall functional capacity. As people age, they naturally experience a decline in muscle mass and strength, which can lead to increased risk of falls, fractures, and decreased independence.

By participating in strength training at least twice weekly, older adults can effectively counteract these age-related changes. This frequency allows sufficient stimulus for muscle adaptation and recovery while providing ongoing benefits for bone health. Strengthening activities that focus on major muscle groups are particularly beneficial in promoting stability and balance, which are essential for reducing the risk of falls.

In contrast, engaging in muscle strengthening activities daily may not provide much additional benefit and could increase the risk of overuse injuries without adequate rest. Only exercising when one feels comfortable lacks a structured approach to fitness and may not promote consistent benefits. Training only twice a month would likely be insufficient for maintaining muscle and bone health, as it doesn’t meet the frequency needed to foster the necessary adaptations.