There’s no way to get this type of information out there, so here it is. If you would like some more in-depth articles on strength training, check out my blog Improved With Age.
Strength training is a major part of human development, especially when considering that our youth can be both physically and mentally exhausting. Now that is not the case with those who are old enough to still engage in fitness and exercise. Although there has been talk from many sources about how we should age gracefully and comfortably, I think the best thing to realize is that a healthy life expectancy is largely dependent on weight-training. That, I believe, will become clearer as we grow older. It’s important for anyone of any age to know that health and exercise are two completely separate areas of focus and practice.
The term strength training has its roots in the disciplines of medicine, but it doesn’t really mean much to most people unless they have practiced at least one-to-one sessions per week. However, physical activity and fitness are closely linked, so having regular exercise can help boost your energy level and overall well-being. Here are four common reasons why older adults like me need strength training:
1) To keep up with life’s demands
2) Improve your muscle function
3) Stay active while you’re recovering from surgery
4) Increase your body-weight resistance
1. To maintain a healthy lifestyle
No matter what your goals, if you just do what feels right, it’s going to feel good. So what makes it hard for anyone to stick with a long workout? Let’s take a look at some of these challenges, starting with mobility.
Inactivity – we all know this one. But as time goes on, we learn to accept it and continue with routine activities. Just because we live far away from our family, we don’t miss them. So why are we doing this stuff when we could be watching TV and reading books instead? And what happens when we stop and start again? This often leads us into depression and/or anxiety. When we become inactive, it often stems from stress and not feeling like doing something enjoyable. By taking regular walks, sitting down to read the paper, or simply getting outside and moving your body, we build muscle strength and power. A study by Harvard University shows that individuals who spend 12 months being inactive have an increase in their risk of heart disease and cancer. But the real joy of physical engagement comes when those muscles start working properly. One study published in 2011 examined data from nearly 14,000 women who were followed from 1997 through 2001. After 4 years, researchers found that participants who had weekly aerobic classes saw a significant decline in heart disease, stroke-related deaths, and hospitalizations. In addition, there was a 10% reduction in death rates and a 26-31% drop in hospital stays. They also lost weight and overall health improved.
2. Improves your muscular function
Muscles aren’t designed to be rigid. Even though they are made of living cells, they are flexible that means when things need to stretch, they stretch. Muscles are made to use oxygen and move around so they are able to go as fast as possible. As a result, this movement includes jumping jacks, skipping rope, and running in place for landing a job or doing pushups. Muscles are known to stretch, too. For example, after a 30 second run in place, your core tightens up and you begin to back-pedal. It’s like a muscle flexing. To prevent injury, take care to walk regularly or train with a resistance band. Also, exercise should be done while maintaining a reasonable heart rate. While you exercise, the heart produces blood flow throughout your entire body which also enhances your immune system.
3. Strengthens your bones and joints
Aging affects bones and joints and eventually leads to osteoporosis and chronic pain if left untreated. We can see that bone density has gotten worse over time, however if your bones can stay strong using exercise, then there is nothing cause for concern. Physical activity strengthens bones, helps support weight, and improves strength. According to WHO, walking is considered the number one form of active transportation. Not only does walking improve blood flow to your joints and spine, but it creates a strong base for bone growth. Studies show that when people walk they decrease their risk of hip fracture and diabetes by 18% and 29%, respectively. Walkers also have lower chances of developing breast cancer by 21%. On top of that, studies show that people who get plenty of exercise each day walk by an average of more than four miles per hour.
4. Keeps your brain sharp and youthful
Many research links healthy lifestyle habits to cognitive well-being, memory retention, and attention span. This is especially true for those of us who are 50 years or older. Brain size declines as our bodies age due to slow or interrupted blood flow. Also, our frontal lobes are less developed, which means that our brains suffer when we don’t do things physically. Losing weight decreases the risk of Alzheimer’s and dementia, therefore there is evidence that physically active lifestyles may also aid in combating this condition. Research has shown that older American males who exercised three days a week for 10-14 years show an improvement in their ability to perform simple and complex mental tasks. Furthermore, physical exercise has been shown to reduce the severity and frequency of anxiety and depression.
There’s actually quite a lot of research backing up the fact that exercise is good for the mind and body. Not only does physical activity help make you stronger mentally, it boosts mood and reduces social isolation, promotes proper sleep patterns, relieves stress, aids in weight loss, and boosts immune function, amongst other benefits.
Exercise is great for everyone. You don’t need to commit to working out every day, or even every five days, or every month, or even every 60 days. Some people find their first few minutes to be a breeze! Don’t worry, you can get started anytime you want or you need. Many online videos have tips and tricks on how to start and complete the simplest of routines from the comfort of your own home. The best thing about exercising in your own home is that no equipment is necessary. No fancy machines – a set of dumbbells, a kettlebell, a barbell or a pair of hand weights work wonderfully for beginners exercises to progress to more advanced sets that require higher levels of resistance. Plus, there are tons of free workouts available for almost anything on Facebook Marketplace such as Bodybuilding 101, How to Gain 2 pounds per Week, 10 Day Full Body Workout, 20 Minute Exercise Plan to Beginner and Advanced.
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