Strength training for older adults
For many older adults, growing older seems to involve an inevitable loss of strength, energy, and vitality. The frailty and decreased energy we associate with aging, such as difficulty walking for distances, climbing stairs, or carrying groceries, are largely due to muscle loss. This muscle loss results mainly from inactivity. The old saying is true when it comes to muscles: “Use it or lose it”
One of the best ways to keep muscles healthy and strong is through exercises called strength training. Studies have shown that strength training is one of the best ways to fight the weakness and frailty that come with age. Done regularly, strength training build bone and muscle and helps to preserve strength, independence, and energy. These exercises are safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns (arthritis or heart disease) often benefit the most from an exercise program provided by a qualified personal trainer.
Strength training can also reduce the signs and symptoms of many diseases and chronic conditions in the following ways:
- Arthritis: Reduces pain and stiffness, and increase strength and flexibility.
- Diabetes: Improves glycemic control.
- Osteoporosis: Builds bone density and reduce risk for falls.
- Heart disease: reduce cardiovascular risk by improving lipid profile and overall fitness.
- Obesity: Increases metabolism, which helps burn more calories and helps with long-term weight control.
- Back pain: Strengthens back and abdominal muscles to reduce stress on the spine.
Strength training, when done with regular aerobic exercise, can also have a major effect on a person’s mental and emotional health. Studies have shown that people who exercise regularly sleep better; they sleep more deeply and longer and awaken less often. Strength training exercises can also reduce depression and boost self-confidence and self-esteem and improve your sense of well-being.
No matter how old you are, you do not have to get weaker with age. Strength training can help you stay vital, strong and healthy throughout your life. Contact us now to learn more about the benefits of getting your own personal strength training program.