Often you associate the idea of strength training with people who are younger and able to lift heavy weights in a gym. You rarely think about older or more senior people at the gym, lifting. However, many advantages come with adding strength training to your health and wellness schedule as you get older.
Aging is often thought to be a time when you become more fragile. You tend to lose muscle mass and strength and sometimes develop more chronic health conditions contributing to that frailty, which include heart disease, arthritis, diabetes, and more.
Aging bodies can reap the benefits of incorporating strength training to help combat any debilitating effects on your body. Any type of strength training technique, workout, and program can bring meaningful health improvements in older adults.
So, what exactly are all the benefits of strength training when aging? Here are some of the advantages that you can expect to find when you include strength training into your daily and weekly routine, from building muscle mass and strength, to improving your resistance to illness and reducing physical disabilities.
IMPROVES BONE STRENGTH
The older you get, the more your bones start to weaken. There are many contributing factors to bone loss and health conditions like osteoporosis, where bones can be more easily broken from a fall and cause multiple problems.
By exercising and lifting weights, you can effectively strengthen your bones. Older people who do more regular strength training exercises tend to have higher bone density than older people who do not. As a result, you are less likely to suffer from health issues like osteoporosis or other joint pains.
INCREASES MUSCLE MASS
As you age, most people will develop a condition called sarcopenia. Older adults who develop sarcopenia experience a reduction in skeletal muscle tissue, which contributes to frailty and the inability to take care of oneself. The causes of this condition include a decrease in activity and inadequate nutrition.
When you exercise regularly, you help build your muscle mass, becoming stronger and less frail. So, working out as you get older will help keep your muscle mass from declining so that you don’t experience falls or loss of independence.
ENHANCES HEART HEALTH
Aging people are at a higher risk for health problems, and one more significant issue is suffering from a heart attack or stroke. However, when you frequently work out, your heart is more effective at pumping the blood throughout the body, providing your body with improved functionality.
Circulation is essential for your overall health, and when you work your body to get your blood pumping, your circulation also increases. Often a doctor will recommend that you work out after dealing with a heart attack or a stroke because it helps to improve the inner workings of your heart muscle.
BUILDS BRAIN POWER
As you age, you sometimes lose your cognitive functionality in your memory, focus, and concentration. While supplements can help with this, there is another way that you can help keep your brain activated.
Moving your body helps to motivate your mind, and strength training has been linked with that ability to help reduce your chances of getting Alzheimer’s as you age. Those who suffer from dementia can also find an advantage in lifting weights and being more active since their brains are consistently working and slowing down the progression of those cognitive issues.
IT PUTS YOU IN A BETTER MOOD
As you age, it is not surprising that you may see yourself getting depressed. Depression due to aging is typical; many people experience feeling down just because they are getting old, and there could be other reasons behind it.
When you incorporate a strength training program into your routine, your energetic body releases the hormone known as serotonin. Serotonin is responsible for helping you feel better and good, putting you in a much better mood and state of mind, and providing a sense of calm. Improving your attitude enables you to take on a new outlook on life and feel more cheerful.
REDUCES BLOOD PRESSURE FOR BETTER STRESS AND ANXIETY MANAGEMENT
Hypertension is common when it comes to cardiovascular disease. This is because you (and many others) lead such a busy life, and as we age, there are aspects of life that can feel overwhelming and cause you stress and anxiety, which raises our blood pressure levels.
Strength training is a great stress reliever and has the added benefit of reducing blood pressure. You can feel less anxious and ready to take on your busiest days with some practical and efficient exercise.
COMBATS CANCER
Adults who have undergone cancer treatment discover that strength training helps to provide a much speedier and healthful recovery, helping to lessen fatigue and improve physical function. Regular exercise also provides adults with the added benefits of an immune booster, which helps battle cancers.
TALK TO YOUR DOCTOR FIRST
You should always talk to your doctor before jumping into any strength training routine or program if you are aging. They may have helpful suggestions for beginning your strength training journey and providing more specific programs that will cater to your health needs.
There may be specific actions that you need to take before beginning a new strength training program or class. For instance, women with aging bodies tend to develop swollen feet. Your doctor may advise you to purchase some fashionable women’s compression socks for your workouts to help increase your circulation and help ease your achy or tired feet.
You should also make sure that you have someone nearby to supervise you when you do start strength training. Again, you may not think this is necessary, but if you are unfamiliar with practising proper lifting techniques, you could likely try to lift more than you can handle and cause injury.
Strength training is not just helpful but should be practically essential for aging adults to include within their daily routines. It is a necessary part of maintaining a healthy body and lifestyle.
If you haven’t already, explore the benefits that strength training can bring you – you will build more muscle mass, feel happier, more energised, and less tired, and see a significant improvement in your mental and physical health.