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You might think that exercise is just to “get toned” or to lose weight, but the reality is exercising has many health benefits. This article will discuss strength training in particular and the benefits that help you physically as you age.
Aging
As we age, our bodies experience a decline both physiologically and functionally. This includes a decrease in muscle mass causing us to become frail and weak.
According to a study of over 1200 participants, comparing 60-69 year olds to 70-80 year olds, muscle strength in both the upper and lower body declines with age. Additionally, flexibility, agility, and endurance diminishes.
However, much research including this publication, by Seguin and Nelson, suggests strength training combats these declines allowing you to live a longer healthier life, while doing so independently.
Use it or Lose it
Actively participating in weight training will obviously increase strength and muscle mass but what happens if you aren’t using it?
A collection of results presented by the authors in the publication “Muscle Tissue Changes With Aging” suggests that we lose muscle at the rate of 3-8% per decade, after the age of 30.
Furthermore, a 2013 study, looked at football and rugby players who actively rested for a period of three weeks. The results suggested that muscle mass can be maintained (only for that period of time) but begins to decline thereafter.
This is important because we rely on our strength to function as human beings. For example, to walk, sit, stand – our daily habits we take for granted rely on strength.
Although our strength decreases with age, strength training is a way to reduce and reverse that decline in muscle loss over time.
Strength Training
Strength training can benefit people of any age but specifically older adults. This is because muscle dimish more significantly over the age of 60.
As we have discussed strength training combats weakness and disability with age. To refer back to the Seguin and Nelson publication, strength training doesn’t have to be the most vigorous power training sessions. Regular exercise 2-3 times per week is sufficient.
At the same time, weight lifting has also been linked to better sleep. Not to mention, it reduces the risk of heart disease, arthritis, and type 2 diabetes, and even osteoporosis.
Read more on Health and Wellness
In summary, weight lifting and building strength is beneficial for many different reasons. As we age, our bodies depend on more assistance to continue to do daily activities. Supporting yourself with exercise is one of the best ways to stay independent and young.
Is there a regiment you recommend for me? Age 60. Lol. I’m looking for a 3-4 day a week routine workout. Low impact.
I’d recommend doing 30 minute sessions. Light weight. I found Penny on Youtube and her videos look great! https://www.youtube.com/watch?v=x-owI2ksLts