Muscle does much more than help us move.

When you eat carbohydrates, glucose enters the bloodstream. Your muscles are one of the body’s major places for using and storing that glucose.

Maintaining muscle therefore becomes particularly important as we get older.

Regular resistance exercise can help:

• Maintain and build muscle
• Improve how the body responds to insulin
• Support blood-sugar regulation
• Maintain strength and independence
• Support bone health
• Make everyday movement easier

You do not need a gym.

Resistance exercise can include:

• Sit-to-stand exercises from a chair
• Wall push-ups
• Resistance bands
• Light hand weights
• Carrying appropriate household items
• Step-ups
• Gardening and other strengthening activities

Aim to gradually introduce strengthening exercise around twice each week, depending on your fitness, health and mobility.

Walking Is Powerful Too

You don’t have to complete all your exercise at once.

A simple 10–15 minute walk after a meal is an excellent place to start.

Your muscles use glucose when you move, which can help the body manage the rise in blood sugar after eating.

Try gradually building towards regular activity throughout the week.

Some days this might be a longer walk. On other days it might simply mean getting up more often, doing housework, gardening or taking several short walks.

Consistency is more important than perfection.