Why Seniors Need to Strength Train!
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We might be getting older in age, but we can stay young at heart!
As we age, we tend to experience undesirable reductions in bone density, slower metabolism and a loss of muscle mass, strength and aerobic capacity.
This can leave us feeling unsteady on our feet, dealing with aches and pain, and reduced capacity to do the things we love. However, strength training has been found to prevent and slow the decline of many of these battles and leave you feeling better, moving better and performing better!
It is recommended that strength training becomes a part of your weekly routine at least two times each week, targeting both upper and lower body strength. This can be performed in a variety of ways utilising your own body weight or utilising an external resistance such as bands, weights or machine-based trainers.
The best part about it is that it can be performed regularly in your own home, around your local environment, in clinic and with a great bunch of friends or family members.
Let’s take a look at some of the benefits!
Decreased falls risk & Increased balance
Exercising and movement can decrease the risk of falls in older adults through an increase in muscular strength, balance and coordination. By producing tension on specific muscle fibres, promotes growth within the targeted muscle groups and overall enhances lean muscle mass.
Maintaining muscle mass will provide increases in function and assist in reducing weakness and instability which can be associated with falls risk. Better balance means being able to get out, socialise and participate in a wide variety of activities.
Preventing Osteoporosis & Osteoarthritis
Osteoporosis is condition where bone density begins to decrease, causing a high risk of fractures due to fragility and weakness. Utilising strength training, particularly weight-bearing tasks are utilised to effectively load up the bones to work harder whilst strengthening the muscles around them.
Osteoarthritis is another condition that can be common in the elderly, where the cartilage, essentially the protective tissue around the joint begins to wear down.
This can cause significant joint related stiffness, pain and a reduced range of movement. Utilising strength training, particularly focusing on increasing range of motion, flexibility and endurance of surrounding musculature can assist in increased function, movement quality and pain reduction.
Increased metabolism
Strength training can also assist in providing a healthy metabolism through the increase in muscle mass. It is thought that muscle will burn more calories than other tissues such as fat.
In doing so, metabolism is increased and will assist in preventing weight gain and reducing the risks of chronic diseases such as heart disease and diabetes.
So what are you weighting for? Get it!
The team at PACE Health Management are here waiting to help you start your new health journey. Contact our friendly team to book in a time to see us today!