As we age, we progressively lose muscle strength and muscle mass. Studies in recent years have shown that strength training can reverse the loss of muscle function and the deterioration of muscle structure. Strength training improves functional ability and health by increasing muscle mass and strength and also by improving bone mineral density.

According to a review of advances in sports medicine published recently in the British Medical Journal, strength training also improves balance. Since balance is a primary risk factor for falls and osteoporotic fractures, strength training may therefore prevent osteoporotic fractures, one of the main sources of physical disability and a major obstacle to independent living among the elderly.

Although exercise has not been proven to prevent falls, there is data to show that people who have been and continue to be physically active are only half as likely to suffer a hip fracture than those who do not.

Ideally, strength training should be done three days a week. Each muscle group should be exercised in three sets of eight repetitions in each session. But any type of regular physical activity improves bone strength and reduces the chance of falls.

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