Why walking exercise is not enough after 50

I am seventy‑five years old, I take 5 grammes of creatine monohydrate every day and I do mild muscle training daily as part of my routine. I have been taking a creatine supplement for two years alongside mild muscle‑strengthening exercises and have personally noticed the benefits of this natural supplement in my strength, energy and daily functioning.
Creatine is widely known for strengthening muscles but its benefits go well beyond exercise performance. It is not a steroid, it is legal and it can be bought without a doctor’s prescription. It is used not only by athletes but by many millions of ordinary people, particularly the elderly, and extensive medical research has shown it to be safe and effective as a supplement.
As we age, muscle strength naturally declines. This loss affects energy, balance and confidence in everyday movement. Vascular exercise such as walking is clearly beneficial for heart health but muscle strengthening becomes equally and often more important with age.
Stronger muscles give you more energy to complete daily tasks such as climbing stairs, carrying shopping and getting up from a chair. They also reduce the risk of falls by strengthening the muscles in the legs and improving stability. Walking alone is not enough as you age because it does not adequately maintain muscle strength. Creatine supports muscle function by helping muscles produce and store energy. It is a natural substance found in small amounts in foods like meat and fish and is also made naturally by the body.
Supplementing with creatine increases the amount available to muscles and other tissues. For most people a daily dose of 3 to 5 grammes is sufficient, which is about one level teaspoon of creatine monohydrate powder. Taking more does not add benefits and may cause digestive discomfort. Creatine can be taken once a day, mixed with water, juice or a shake. The timing is flexible because creatine works gradually by building up energy reserves in cells. Regular daily use matters more than the time of day. Drinking enough fluids during the day supports how the body responds to creatine.
At my age the benefits of creatine combined with muscle strengthening are especially relevant. Creatine helps support muscle maintenance and strength, making movement feel easier and more controlled. This supports independence and helps prevent falls which are often caused by weakened leg and core muscles rather than poor cardiovascular fitness. Creatine also supports bone health indirectly. Stronger muscles place healthy stress on bones, helping slow age‑related bone loss.
When combined with gentle resistance exercises, this improves balance and confidence in movement. There are benefits beyond muscles and bones. Creatine plays a role in how brain cells produce energy, and research suggests it may help reduce mental fatigue and support focus and clarity. Many people notice steadier energy levels, particularly during periods of stress, illness, or reduced activity.
A loading phase or high doses are unnecessary. A steady intake of one level teaspoon per day raises creatine levels safely over a few weeks without bloating or stomach upset. Creatine monohydrate is the most studied and reliable form, and choosing a pure, unflavoured powder avoids unnecessary additives. For healthy adults without existing kidney disease, creatine is generally well tolerated. Taken daily and combined with mild, regular muscle training, it supports strength, mobility, energy and overall well-being, addressing some of the most practical physical challenges of ageing.

Karim Easterbrook The writer is a former Cambridge School Principal and Author