With research by Dr John Cummins (Physician; ageing-well & preventative medicine specialist)
Ever wondered how fast muscle can disappear? Dr John Cummins shared a short video on YouTube that really hits home that even a brief spell of doing very little can shrink muscle surprisingly quickly. The good news? Small, steady movement brings back muscle and for those of us over 55, it’s one of the best investments we can make for strength, balance, and long-term independence.
The “Pause” Problem: What Inactivity Does
Dr John points to research in young adults showing that just one week of strict bed rest (think: laid up with the flu) led to around 1.4 kg of lean mass loss on average (which is quite a large amount). And that’s not extra “gym muscle”, it’s everyday muscle that keep you moving and your metabolism humming.
He also highlights studies where immobilising a leg in a brace caused muscle size to drop by about 5% in two weeks, with strength dipping 10–20%. And here’s the scary part: sometimes that strength doesn’t fully return on its own, especially if the injury or inactivity drags on. Targeted work is needed.
Then there’s modern life, more sitting, more screens, more driving and you’ve already got a daily recipe for inactivity and with it, reduced muscle mass.
Why It Matters More as We Get Older
Muscle is metabolically active. In addition to keeping you steady on your feet and lifting those shopping bags, it also helps you use blood sugar and burn calories. After about age 30, we naturally start to lose a little muscle each year. However, the rate can speed up with inactivity, illness, or injury. And while younger bodies often bounce back quickly, regaining lost muscle takes longer as we age. That’s why ‘never stop completely’ can be a powerful mantra. Even gentle movement during a rough week can help you hold the line.
The Vintage Fitness Plan: Move, But Make It Friendly (And Fun!)
Here’s how we turn Dr John’s message into everyday wins.
Move Everyday: Easy Ways to Stay Active
Health guidelines suggest that older adults aim for at least 30 minutes of moderate activity on most days or 150 minutes per week. This can be broken up into shorter sessions for example, three 10-minute walks.
Strength exercises should be done two to three times per week, focusing on legs, arms, and core. Gentle stretching or flexibility and balance work daily, even for just 5 or 10 minutes.
Remember that consistency is important. Doing a little bit every day adds up to big benefits over time.
Note: Before starting a new exercise routine, it’s always a good idea to check in with your doctor or health professional, especially if you have any ongoing health concerns.
Then, set yourself up for success:
- Choose a safe space: clear away rugs, cords or furniture.
- Wear supportive shoes.
- Have water nearby and take breaks as needed.
- Listen to your body: gentle challenge is good; pain is not.
Here are a few easy exercises to try. No equipment needed.
- Sit-to-Stand: Great for strengthening your legs and improving mobility.
- Heel Raises: Builds calf and ankle strength for better balance.
- Squats: Improves circulation and coordination.
- Wall, Chair or Floor Push-Ups: An upper body strengthener.
- Balance Practice: Single leg stands helps prevent falls and builds confidence.
Or if you’re feeling a little more active, and have a resistance band handy, check out the Vintage Fitness Fab Five: The Best Exercises for Over 55s.
Exercise doesn’t have to be a chore, it can be a nice part of your daily rhythm. Put on your favourite music while you do it and schedule a regular time each day for doing it.
A Quick Reality Check: Don’t Panic!
Life happens. Flu weeks, busy grandkid weeks, travel weeks. If you do end up with a “quiet” exercise spell, don’t panic or feel guilty. Just restart gently, keep it pain-free, and give your body a week or two to remember what it can do. Muscle is wonderfully responsive at any age when you nudge it with kindness and bring back consistency.
Want a Hand?
This is what we do at Vintage Fitness: simple, safe sessions that build real-world strength, with a friendly group that cheers you on.
- New here? Your first class is free. Come along and meet your local crew.
- Ready to commit a little more? Our 10-class and 20-class packs make it easy (and better value!) to stay consistent.
- Love a good stroll? Come along to our next Urban Walk – everyone’s welcome, bring a friend if you like.
Bottom line from Dr John and Vintage Fitness, even relatively short spells of inactivity can cost you muscle, but small, daily movement protects it.
Whether you’re stretching in your living room, walking around the garden, every bit of movement adds up. Staying active is about more than fitness, it’s about feeling good, staying strong, and living life to the fullest.