An important way to preserve our health and independence as we age is by making sure that we continue to exercise. Strength training is one of the best forms of exercise for seniors. These types of benefits that extend beyond building muscle are often overlooked by those getting older. This not only can improve overall physical and mental well-being, but improves daily functionality, and could even stave off age-related health conditions.
This blog post aims to help you understand why strength training is essential for older adults, and how it can make your life better for longer.
1. Building and Preserving Muscle
Sarcopenia a condition that occurs as you age, it is the loss of muscle mass which naturally occurs in your body. Adults can lose 3-5% of their muscle mass per decade, starting as early as the 30s. This loss translates to a weakening of bones, lower mobility levels and increases the risk and severity of falls and fractures. Well strength training — which builds muscle mass — actually slows the rate of this age-related shrinkage or can even reverse it.
How Strength Training Helps:
Promotes Muscle Protein Synthesis, Aids In Rebuilding And Maintaining Muscle Mass
Strengthens, and endurance of the muscles, which can make it easier to lift groceries or walk up and downstairs.
Strength training can help seniors stay independent in their later years and allow them to perform activities of daily living without assistance.
2. Improved Bone Density
Osteoporosis is another important potential health issue as we get older. As the bones weakened, they became more likely to break in hip, spine and wrist. Strength training — especially weight-bearing exercises — can help to build strong bones.
Benefits for Bone Health:
Strength training, meanwhile, has been shown to stimulate bone remodeling — an essential process where new bone is made to replace old or damaged bone tissue.
Exercising regularly will not only tone your muscles, but the bones that support them, thereby decreasing the chances of fractures.
For senior citizens to maintain bone density, fight osteoporosis and its related complications is through strength training.
3. The Power System also leads to improved balance and decreased risk of falls.
It reportedly is the leading cause of injury and hospitalization in older people. Falls are among the most common reasons for a trip to the ER, with almost 3 million ER visits each year in just one country, USA. Physical impairment to strength, movement coordination and balance reflects a major risk factor for falls.
How Strength Training Balances Helps
These leg, core and back focused exercises are the ones that help to get the body in line and allow for control your balance.
Increased strength on major muscle groups helps reduce the risk of tripping or falling when conducting normal activities.
Strength training enhances balance and stability, drastically reducing falling hazards thus providing older adults the ability to move with confidence.
4. Better Cardiovascular Health
It may not be as obvious a pick as cardio when it comes to heart health, but strength training has been found to benefit your cardiovascular function. Older adults who perform strength training on a regular basis tend to have lower blood pressure, improved cholesterol levels, and better heart health.
Strength training and our heart.
Cleanses your blood by reducing bad cholesterol (LDL) and boosting good cholesterol(HDL), which is necessary for maintaining a healthy heart.
Reduces resting blood pressure workload on heart & arteries.
Increases circulation and prevents heart diseases like heart attacks and stroke.
In people of the same age, adding strength training can cut the risk of heart disease even more when combined with aerobic exercise.
5. Better Metabolism and Weight Maintenance
With age, the metabolic rate of people slows down and consumes one’s weight hard to maintain. This may result in a gain in body fat, especially at the abdomen, and it is associated with chronic diseases like diabetes, hypertension and cardiovascular disease.
The Impact of Strength Training Metabolism:
Builds muscle mass, which also revs metabolism since muscle burns more calories even when at rest compared to fat.
Aids in weight control by burning calories both during exercise and afterward as well, because of the EPOC (Excessive Post-exercise Oxygen Consumption).
Older adults who face the ‘battle of the bulge’ may have an easier time keeping weight off and protecting bones by remaining active in strength training, Penn State researchers report.
6. Brain and Mental Health
Isn’t working out just a physical activity, but also it supports in boosting your memory? Studies indicate that exercise, especially resistance exercise, can improve brain function and lower the risk of neurological diseases such as Alzheimer’s & dementia.
Here’s How…How Strength Training Boosts Mental Health
Gene expression of brain-derived neurotrophic factor (BDNF), which facilitates growth and connections between brain cells.
Releases feel-good endorphins to alleviate symptoms of anxiety, depression, and stress.
Increases blood flow to the brain, therefore helps with focus, memory and decision making.
Older adults can exercise cognitive and psychological health through strength exercises in order to enjoy a happier life.
7. Better Sleep Quality
Insomnia or other changes to sleep-using behaviors affects as many as half of older adults Strength training can enhance your sleep because it helps you fall into deeper, more restorative shut eye.
Benefits of Resistance Training for Better Sleep
Resistance TrainingReduces StressThe intensity of resistance training leads the body to improve in itself and this, in turn, results in a release of some sortRemember what I said about the body’s circadian rhythm?
Minimizes stress and anxiety that exacerbate sleep problems.
Better sleep = more energy and just general health and recovery for everyone as they age.
8. Social and Emotional Benefits
Group classes, gym sessions and online communities are also all common for strength training meaning there’s a social side to it too. For older adults, who are often experiencing loneliness and isolation, having interaction with others in workout classes is also thought to be a benefit.
Emotional and Social Perks:
Creates the feeling of achievement slowly enhancing self-esteem.
Fosters camaraderie and provides support via classes, or training buddies.
Strength training provides social benefits and can contribute to emotional well-being, dampening depression while it boosts a positive mood.
Conclusion
This is among the best ways for older adults to remain healthy, active and independent… STRENGTH TRAINING. There are so many reasons to get your strength training equipment out of the closet or buy one today, and that includes boosting your cardiovascular health in addition to muscle growth, build stronger bones, help with balance as we age and also provides mental benefits. Integrating strength training can help aging adults with good health and vitality while they age, promoting graceful living through a rich life.
Therefore, just because life gets super busy, it’s never too late to begin lifting! Simple and achievable steps that will yield long-term health benefits.
