The Benefits of Strength Training for Seniors

While there is no such thing as the fountain of youth, strength training can prevent and even reverse some of the effects of aging. Traditionally, common perception has been that the loss of strength and muscle mass is a normal result of the aging process. However, while a certain decrease is to be expected, deterioration of the physical state is as much a result of inactivity as nature. Some of the benefits of strength training include heavier bone density, improved balance and increased total strength. All of which can contribute to a greater ease in performing everyday tasks and to your overall quality of life. Furthermore, in a study conducted by Tufts University, resistance based workouts have also been shown to significantly decrease the risk of diabetes, colon cancer, high blood pressure, lower back pain and arthritic discomfort. Even if you already suffer from one or more of these ailments, strength training can significantly address the symptoms associated with these conditions. The beauty of strength training, or any fitness program, is that it is never to late to benefit from an increase in physical activity. If you’ve always been active, you definitely have a leg up on those who have never exercised. However, no matter what your level of fitness, it is always advisable to consult your doctor before beginning any new exercise program. It is also important to pay close attention to what your body is telling you during your session. The Strength training can take many forms. Weights, exercise bands, medicine balls and even your own body weight are examples of some tools that might be used for your strength training routine. Basically, during your workout, you will perform a certain number of repetitions with the purpose of fatiguing (but not over straining) different sets of muscles. Working your muscles a little beyond their comfort zone will steadily increase your level of strength and fitness. However, be sure to give yourself enough time between strength training sessions to rest and recover. Proper form and technique is crucial to the effectiveness of your workout. For this reason, you may want to consult a certified personal trainer who can design and supervise your regimen. A trainer will work in conjunction with you and your physician to create a workout that is safe, fun and challenging. You can easily find an exercise professional experienced in working with seniors by getting a reference from a gym or athletic association. One common misperception about strength training is that it will add bulk to your frame. To the contrary, the reality is that muscle tissue is much leaner than fat tissue. Therefore, as your fat level decreases and your muscle tissue increases, you body will take on a much more trim and sculpted look. Also, developing additional muscle tissue will help to avoid the increase in metabolic rate that occurs with age related muscle loss. In other words, muscles require a greater quantity of calories to sustain themselves, which in turn prevents the weight gain associated with fat storage. A strength training routine can be of particular benefit to women. Of the 25 million Americans who suffer from the bone reducing disease of osteoporosis, 80% are female. Osteoporosis essentially leeches bones of their vital nutrients, causing them to become brittle and prone to breakage. The onset of osteoporosis can begin as early as your thirties and steadily worsen as you get older. Post-menopausal women are at significantly greater risk due to decreased estrogen levels. In another study done by Tufts University, women suffering from osteoporosis who maintained a consistent strength training routine demonstrated a 1% increase in bone density as opposed to their sedentary counterparts. If you are seriously interested in beginning a strength training programming, there are some excellent resources available to aid your research into the topic. The American Council of Exercise and the National Institute of Aging are two highly reputable organizations that provide general information about diet, exercise and health, in addition to specific resources dealing with these topics as they pertain to seniors. Some recommended books on the subject of strength training and seniors include Dr. Wayne Wescott’s, “Strength Training Past 50” from his “Ageless Athlete” series and “Fitness Over 50, an Exercise Guide by the National Institute on Aging”. The bottom line is that everyone can benefit from a resistance-based strength-training program. A consistent regimen of exercise coupled with a positive outlook and a reasonable diet can create a marked improvement in your overall health and well-being.