4 overlooked muscles that matter for healthy ageing

Four often overlooked muscle groups are crucial for healthy ageing according to health and wellness platform CleanseDForLife. While people typically focus on visible muscles, these lesser-known areas play key roles in mobility, fall risk, and overall resilience. Dr Lakshya Bhaktyani, a physiotherapist at PSRI Hospital, explains that maintaining strength in these areas can help older adults stay physically independent.

Grip strength, often linked to activities such as carrying bags and opening jars, is vital for daily tasks. Hip abductors, which help stabilise the pelvis and maintain balance, become essential when changing direction or recovering from a loss of balance. Calf muscles support everyday movements like walking, climbing stairs, and ankle stability.

Lastly, the diaphragm, mainly associated with breathing, is crucial for respiratory function and exercise capacity. Weakness in these muscles can increase fall risk, reduce exercise tolerance, and hinder physical activity. Despite their importance, Dr Bhaktyani cautions that focusing on these four muscles does not definitively predict how someone will age.

However, starting strength training in one's 30s and 40s can improve strength and overall health. Suggestions include grip exercises, hip abductor workouts, calf raises, lower-body strength training, functional strength exercises, cardiorespiratory fitness, and breathing exercises. The key is consistency and gradual progression.