Kaʻū Olakino: Use It or Lose It
Building Strength, Health, and Ola at Every Age
By Mrs. Aloha, Pamela Lara
One of the greatest gifts we can give ourselves as we age is the ability to remain strong, independent, and active.
Whether it’s tending a garden, walking the beach, paddling a canoe, dancing hula, playing with grandchildren, or simply carrying groceries, our muscles play a critical role in helping us enjoy life.
As we age, many of us notice changes in our bodies that seem to happen almost overnight. Tasks that once felt easy can become more challenging.
While some muscle loss is a natural part of aging, much of it can be slowed—and often improved—through simple daily habits.
One important reason for age-related muscle loss is something called anabolic resistance.
Simply put, our muscles become less responsive to the things that normally help them grow and repair themselves, including protein, amino acids, insulin, and exercise.
Think of it like turning down the volume on a radio. The signal is still there, but your muscles are not hearing it as clearly as they once did.
This reduced response can lead to a gradual loss of muscle mass and strength, a condition known as sarcopenia.
The good news is that muscle can be developed and maintained at virtually any age. Research continues to show that people in their 60s, 70s, 80s, and beyond can improve strength, balance, and mobility through proper nutrition and regular resistance exercise.
In fact, muscle is one of the most adaptable tissues in the human body. Every time we challenge our muscles, they receive a message to rebuild and become stronger.
While younger adults may see results more quickly, older adults can still experience significant improvements in strength, endurance, and overall health.
One of the easiest places to start is with protein. Many older adults do not consume enough high-quality protein throughout the day. Protein provides the amino acids muscles need for repair and growth.
Simple ways to increase protein intake include:
Add eggs to breakfast.
Enjoy Greek yogurt as a snack.
Include fish, chicken, beans, or tofu with meals.
Sprinkle nuts and seeds on salads or oatmeal.
Pair carbohydrates with a healthy protein source.
Whenever possible, support local farmers and vendors who bring fresh foods to our communities. Purchasing locally grown fruits, vegetables, eggs, grass-fed meats, and fresh-caught fish not only nourishes our bodies but also strengthens our local economy and food security.
The closer food is to its natural source, the more connected we become to the ʻāina that sustains us.
Another powerful tool is movement. The old saying “use it or lose it” is especially true when it comes to muscle health. Muscles that are regularly challenged stay stronger, healthier, and more functional.
Weight-bearing exercises do not require a gym membership or expensive equipment. Simple movements performed consistently can make a tremendous difference.
One excellent exercise is the wall squat. Stand with your back against a wall and slowly slide down until your knees are comfortably bent. Keep your knees aligned over your toes, your feet shoulder-width apart, your weight evenly distributed through your heels, and your spine supported by the wall. Hold for a few seconds and slowly return to standing. This exercise helps strengthen the legs, hips, and core while supporting proper joint alignment.
Other easy activities include:
Walking daily.
Sitting and standing from a chair several times.
Gentle stair climbing.
Carrying groceries safely.
Gardening and yard work.
Light resistance band exercises.
Balance exercises while holding onto a stable surface.
Living a healthy life in Hawaiʻi nei is about much more than counting steps or lifting weights. Our kūpuna understood that movement was woven naturally into everyday life. Consider signing up for hula, surfing, waʻa (outrigger canoe paddling), or ʻukulele classes. Hula strengthens the legs, core, balance, and cardiovascular system while connecting us to moʻolelo, mele, and culture. Surfing and canoe paddling build endurance, coordination, and strength while fostering a deep connection to the ocean. Even learning to play the ʻukulele supports healthy aging by improving hand strength, coordination, memory, and social connection.
These activities remind us that fitness can be joyful. They help us mālama i ke kino (care for the body), mālama i ka manaʻo (care for the mind), and mālama i ka ʻuhane (care for the spirit). Combining cultural activities with regular walking, resistance training, and occasional gym workouts creates a healthy balance that supports strength, mobility, and overall wellness.
Muscles are much more than what we see in the mirror. They help regulate blood sugar, support metabolism, improve balance, protect joints, reduce the risk of falls, and maintain independence. Healthy muscles help us continue doing the things we love and living the lives we choose.
Health is not about perfection. It is about making small daily choices that honor our bodies and our communities. Whether you choose a wall squat, a morning walk, a hula class, a surf session, a paddle practice, an ʻukulele lesson, or an afternoon at the gym, every movement matters. Every healthy meal matters. Every act of self-care matters.
In the Hawaiian language, the word ola means life, health, healing, and well-being. When we choose nourishing local foods, support our farmers, move our bodies, strengthen our muscles, and stay connected to our communities, we are choosing ola. We are choosing vitality. We are choosing to thrive.
As we care for our muscles, we are also practicing mālama i ke kino—caring for the body that carries us through life. Every healthy choice, no matter how small, is an investment in your future well-being.
Your future self will thank you for every healthy choice you make today.
