Don’t Let Your Muscle Health Hit Its Limit This Holiday Season.
Muscle health isn’t just about staying strong; it’s about staying independent, mobile, and resilient. But just like a credit card, your muscles can max out if you’re not careful. Every day without exercise is like another charge to your card, and if you skip strength training over the holidays, you could find yourself in serious “debt” when it’s time to get back into your routine.
The Hidden Costs of Muscle Loss
Muscle loss, or sarcopenia, happens faster than most people realise. Adults begin to lose muscle mass as early as their 30s, and without regular strength training, this decline accelerates. Over the holidays, when schedules are packed, and exercise routines get pushed aside, this natural process can speed up even more. Think of it as adding extra interest on top of your muscle “debt” (the loss of strength and mobility) — harder to pay off and more frustrating in the long run.
What is Sarcopenia?
Sarcopenia, as explained by Deakin University’s Professor Robin Daly (Chair In Exercise And Ageing, Faculty of Health/School of Exercise and Nutrition Sciences/Institute for Physical Activity and Nutrition) and Associate Professor David Scott , is “the progressive and accelerated loss of muscle mass and strength as we age.” While the condition has only been recognised as a disease for less than a decade, they say the concept is timeless: use it or lose it.
Their article in The Conversation reports that muscle loss starts subtly in your mid-30s but accelerates significantly in later years. For up to 30% of adults over 60, the loss becomes severe enough to meet the clinical definition of sarcopenia. The risks are substantial:
Falls and fractures become more likely.
Recovery from illness or injury takes longer, often requiring hospitalisation.
A decline in strength and mobility leads to a loss of independence.
Vulnerability to chronic diseases increases.
This isn't just a matter of aging gracefully —it's about maintaining the ability to live well and stay active for as long as possible.
Why Muscle Maintenance Matters
Muscles aren’t just for lifting heavy things at the gym. They’re essential for:
Balance and Mobility: Helping you stay steady on your feet and avoid falls – and visits to the hospital.
Everyday Energy: Supporting your ability to walk, climb stairs, or carry groceries.
Disease Prevention: Improving outcomes for conditions like diabetes, osteoporosis, and heart disease.
Avoid the Holiday "Debt Trap"
The holiday season often disrupts our regular routines, making it easy to lose the strength, mobility, and fitness we’ve worked so hard to build.
That’s why the Exercise Physiologists at Chronic Care Australia have created a Holiday Strength Maintenance Program to help you stay active, strong, and mobile — no matter your fitness level.
Choose the program that’s right for you and commit to just 2–3 sessions per week for quick, effective results designed to fit into your busy holiday schedule.
CHOOSE YOUR LEVEL
Level 1: Mobility Maintenance
Designed for those looking to prioritise flexibility, movement, and joint health.
Ideal for individuals recovering from injury, managing chronic conditions, or easing into physical activity.
Focuses on gentle stretching, dynamic movements, and low-impact exercises that improve range of motion and reduce stiffness.
Level 2: Global Strength
Perfect for maintaining overall body strength and staying active without overloading your schedule.
Designed for clients who have a good fitness baseline and want to preserve strength, balance, and posture.
Combines bodyweight exercises and light resistance training for all major muscle groups.
Level 3: Advanced Global Strength
Tailored for those wanting to push their strength and fitness with higher intensity and progression.
Ideal for individuals with consistent training experience looking to challenge themselves during the holiday break.
Includes dynamic, full-body exercises to build strength and power, with options for using weights or resistance bands.
Why Choose the CCA Holiday Strength Program?
This program is quick, adaptable, and results-driven, helping you maintain your health and strength without hours of training. Whether your goal is to keep moving, maintain your fitness baseline, or push yourself to new levels, the Holiday Strength Maintenance Program is here to support you through the season.
Don’t let the holiday season derail your progress. Call us on (08) 9385 1430 or email us today to learn more about how we can help you stay strong, mobile, and energised while enjoying the festivities!
Disclaimer
The material provided on this site, associated websites, and any social media handles is made available with the understanding that users exercise their own skill and care when utilising it. Users are advised to evaluate the accuracy, completeness, and relevance of the information in relation to their individual circumstances before relying on it in any matter. It is essential to seek appropriate professional medical advice that is tailored to your specific needs.
The material on this site may include views and recommendations of individuals, which do not necessarily reflect the positions of Chronic Care Australia, The Exercise Therapist, or Elite Health Management PTY LTD, their programs, or shareholders. Links to external websites are provided for convenience only and do not constitute an endorsement of the content, associated organisations, products, or services.
Chronic Care Australia and The Exercise Therapist disclaim all liability arising from or connected to your use of their programs, virtual care clinics, in-person services or any information provided.
If you begin an exercise program in accordance with our care clinic, onsite services, or any recommendations published on our platforms, and you experience faintness, dizziness, or physical discomfort, stop immediately and consult a medical doctor.
All exercise programs or advice provided through our platforms carry inherent risks. These risks include but are not limited to injury, serious illness, or even death. Such risks may be heightened for individuals with pre-existing medical conditions or those who have not exercised for an extended period. You are solely responsible for seeking appropriate medical clearance before commencing any exercise program.
