Strength training for older adults is essential to a healthy lifestyle: It helps you stay fit, maintain independence, and reduce symptoms related to chronic diseases such as diabetes, heart disease, arthritis, osteoporosis, and obesity.
The Centers for Disease Control and Prevention recommends 150 minutes of moderate endurance activity per week. This can include cardio, as well as weights or bodyweight exercises to condition your muscles and improve flexibility or balance.
Here’s why strength training for older adults matters so much and expert tips to get started.
Strength train at least twice a week.
“After 60, you lose 3 percent a year, which comes out to about 4.5 pounds of muscle strength per year. Strength training helps you regain the muscle you lost and helps your cells remain younger since exercise slows cell aging. Exercise doesn’t just make you feel younger. It may actually turn off the aging process in your chromosomes.”
Be kind to your joints.
“The positive and regenerative properties of strength training cannot be overstated,”
The key for adults 50-plus is to be smart about strength training and be kind to your joints.” This can work wonders if you’re having joint issues.
Be sure to prioritize full range of motion movement, which teaches your muscles to control your body while moving.
What we need is to get out of the seated environment and move more. Step, squat, lunge, walk, jog, hop, and skip. Do full-body movements that aren’t painful and are fun to perform.”
Start with bodyweight exercises.
If lifting weights seems too intense right off the bat, then beginning with bodyweight to learn proper form and reduce the risk of injury.
“Lifting weights is only one way to increase strength, but for many, it may not be the best way,”
“Before someone begins lifting extra weight, they should be able to handle their own bodyweight. Too often people go too fast and sacrifice form and biomechanics just to lift heavy weights.”
Push-ups (against the wall, on your knees, or on your toes)
Shoulder presses (reaching your hands in the air or with water bottles)
Bicycle crunches (two to three sets of ten to 15 reps three times a week)
These exercises can help improve everyday life.
From there, she recommends adding weight using dumbbells or resistance bands.
“These are my ‘starter’ exercises because they target the body’s largest muscle groups through functional movements, which translate to improved performance at everyday tasks, such as climbing stairs, carrying groceries, and playing with your grandkids.
Add balance and flexibility exercises to avoid injury.
In addition to strength, experts advise older adults to include balance, flexibility, and mobility, or range-of-motion, exercises. Adopt an exercise approach that tackles a little bit of everything.
Bring one knee up, raising your foot off the ground to the height of your adjacent leg’s ankle
Slightly bend the knee of your supporting leg
Slowly extend the raised leg, reaching outward with your foot
Bring your raised leg back into the original poses
Repeat for several reps, and then switch legs
Conclusion:- Find the perfect balance and stick to it
Do let me down in the comments what do you feel and how you follow a
routine for strength and conditioning.