Senior Exercise
In recent years, the focus on the role of lifestyle factors in the health of seniors has grown significantly. Staying active and maintaining a regular exercise program can help to correct and improve some of the functions that might otherwise decline with age. One aspect of healthy lifestyle for seniors that is encouraged is strength training.
Currently known as an important partner to aerobic exercise in a total fitness program, strength training (also referred to as resistance training or weight training) is the process of building muscle power by working out against a resistance - such as free weights, equiptment, or elastic bands. In 1990, the American College of Sports Medicine revised its exercise guidelines to recommend a program balancing aerobic workouts and strength training together.
For seniors, stronger muscles equal a more active and independent lifestyle, with a reduced risk of falls and injuries. The easiest route to greater strength is to begin training earlier in life and maintain regular, consistent workouts into later years. However, strength can be gained at any age - as is proven in numerous studies resulting in seniors dramatically increasing their muscle strength through strength training. Much of the muscle weakness associated with aging can be a result of disuse, not necessarily an effect of aging.
Greater strength means less fatigue after physical exertion, therefore promoting an increase in overall physical activity. The good news just begins there. Other established benefits include: increased bone density (which reduces the risk of osteoporosis), loss of bodyfat and gain in lean muscle, improved mobility for individuals with arthritis, greater endurance and stamina, improved performance in other activities and sports (walking, tennis, golf, etc), more energy and self-confidence. The benefits continue, and the benefits are compelling.
To top off the benefits, strength training doesn’t require a huge time investment or a huge monetary investment. A regular wokout two or three times each week for twenty minutes (or even just ten minutes each day) can make a difference. All of this can be accomplished at home with dumbells, resistance bands, …even soup cans.
Seniors should check in with their Doctor prior to beginning any exercise program, to make sure the exercises they are embarking on are truly right for them. Then, it’s off on the path to better fitness and health - fully enjoying paticipating in exercise and in life.
by Lisa May