As we age, we may notice that simple tasks we used to take for granted have become more challenging. This is quite common as we get older. We don’t do as much physical activity as we used to. Once people retire and the family has grown and moved on, it’s quite natural for lives to become much more laid-back and slower.
However, keeping our muscles strong through regular strength training helps us in so many ways. It helps to keep our balance, prevent falls and accidents, and allows us to keep doing the tasks we want to without strain or effort.
How Strength Training Improves Senior Health
Falling and injury are some of the biggest risks as we age. Building muscle mass through strength training keeps us safe and strong. There are many other benefits that come specifically from working with resistance and building muscle, as well.
Weight Control and Body Composition
One of the hazards of a slower lifestyle is the opportunity to gain weight. This becomes more of a battle to get off once we reach a certain age.
Strength training is particularly effective because it builds lean muscle mass, which burns more calories even when you’re resting. The more muscle you have, the higher your metabolism stays throughout the day. Resistance exercises also help reshape your body, giving you a firmer, more toned appearance as your muscles develop and strengthen.
Blood Pressure and Metabolic Health
Lifting weights and working against resistance has unique cardiovascular benefits. Studies show that regular strength training can lower blood pressure just as effectively as cardio exercise. It also improves how your body processes sugar, which helps prevent or manage diabetes.
Building muscle through resistance work changes your body composition in ways that other exercises don’t. More muscle mass means better insulin sensitivity and improved cholesterol levels. Once you start a regular routine of strength training, you may find yourself craving healthier foods, and your metabolism gets a much-needed boost.
Improved Bone Density
Because bone density is directly related to muscle density, strength training is one of the best ways to protect your bones. When you lift weights or work against resistance, it signals your body to build stronger bones. Even after a few months, there will be a noticeable difference.
This is vital for seniors to protect them from falls and injury. The muscles you build act as shock absorbers and protect your skeleton. Strong muscles make bones less frail and susceptible to breaking. Strength training also increases your stamina and functional strength, helping you walk further, garden longer, and improve your day-to-day life.
Increased Confidence and Mental Clarity
We all know the benefits of a bit of fresh air and exercise for improving mood. Strength training will help you feel better about yourself physically and mentally.
There’s a unique sense of accomplishment that comes from progressing with weights—lifting heavier, doing more reps, or mastering a new exercise. When you discover you have more energy, are sleeping better, and can physically do things you couldn’t before, you naturally feel better.
There is also a sense of community when you start strength training. You may work with a trainer, or in a group of like-minded people. There is a great sense of belonging and accomplishment.
Decreased Pain and Better Mobility
Most people of a certain age have aches and pains in the hips, feet, knees, back, and so on. Strength training builds and strengthens the specific muscles around the area that is sore and helps it function better.
Very often, the pain we feel is not due to injury but simply from weak muscles that can’t properly support our joints. Or, we tend to favor one side over the other, creating imbalances. Targeted strength training will help you feel better and become more active by strengthening the muscles that support your body’s structure.
Safety First
Be sure you are checked by a medical professional before you start any type of exercise routine. Strength training can be quite strenuous so make sure you are physically able to do it.
Start slow and easy with light weights or resistance bands. Don’t strain or try to do too much at once. The whole point is to gradually build up the muscles and strength to keep you healthy, stronger, and improve your life.
Look better, feel better, and get rid of chronic pain by increasing your muscle mass through consistent strength training and maintaining a healthy diet and lifestyle.
