Final answer:
To increase muscle strength, older individuals should engage in resistance training and incorporate aerobic and flexibility exercises into their routines. Consistent exercise can enhance muscular and bone health, mitigate the effects of sarcopenia, and improve overall quality of life. A nutrient-rich diet also plays a crucial role in supporting bone health.
Step-by-step explanation:
Older individuals can combat sarcopenia and increase muscle strength through various types of exercise. While sarcopenia is an irreversible condition associated with aging, its effects can be mitigated. Engaging in resistance training is particularly effective as it not only stimulates the deposition of more bone tissue but also increases muscle mass and the mass and strength of connective tissue.
Additionally, adding aerobic exercises like cycling, walking, or running can boost muscular endurance and cardiovascular health. Meanwhile, flexibility exercises such as stretching improve muscles and joint flexibility, helping to prevent injuries. Being consistent with these exercises can lead to greater numbers of cellular mitochondria, increased capillary density, and retention of mobility and balance which are crucial for maintaining a good quality of life.
Furthermore, maintaining a proper diet rich in nutrients that support bone health is essential. Combining regular exercise with a healthy diet can slow down the deterioration of the body that comes with old age and may lead to increased bone density, reducing the risk of osteoporosis.