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It’s no secret that strength training is important for everyone, regardless of age. However, many seniors are hesitant to start lifting weights because they think it will be too difficult or cause injuries.
This isn’t true!
Strength training can provide a variety of health benefits for seniors, including improved balance and coordination, stronger bones and muscles, and better mental health. Keep reading to learn more about the benefits of strength training for seniors!
Is Strength Training Safe for Older People?
One of the biggest concerns seniors have about strength training is whether or not it’s safe for them. The good news is that, as long as you take the proper precautions and start slowly, strength training is perfectly safe for older adults. In fact, it can actually help reduce your risk of falls and injuries.
If you’re new to strength training, be sure to consult with your doctor before starting any new exercise routine. Once you get the green light from your doctor, start slowly and gradually increase the intensity of your workouts as you become more comfortable. It’s also important to use proper form when lifting weights to avoid injuries. If you’re not sure how to do an exercise correctly, ask a trainer or another experienced lifter for help.
What Are the Benefits of Strength Training for Seniors?
There are a variety of benefits when it comes to strength training. Here are some of the main advantages specifically for the elderly:
1. Balance and Coordination
One of the main benefits of strength training for seniors is that it can help improve balance and coordination. As we age, our risk of falling increases due to factors like reduced muscle mass and bone density.
Strength training can help offset these changes by improving muscle power and joint stability. In fact, research has shown that seniors who engage in strength training are less likely to experience falls and fractures.
2. Stronger Bones and Muscles
In addition to improving balance and coordination, strength training can also help seniors build stronger bones and muscles. As we age, our bones lose density and become weaker, which puts us at risk for conditions like osteoporosis.
Weight-bearing exercises like strength training can help slow down the loss of bone density and even build new bone. Strength training can also help seniors maintain muscle mass and help combat age-related muscle loss.
3. Improve Mental Health
Strength training can also improve mental health in seniors. Studies have shown that lifting weights can help reduce symptoms of anxiety and depression, and can even improve cognitive function.
Strength training is also a great way to socialize and meet new people. If you’re looking for a way to improve your mental health and social life, strength training is a great option!
4. Increased Flexibility
While it’s not traditionally thought of as a way to improve flexibility, strength training can actually help increase range of motion and improve mobility. This is especially beneficial for seniors, who often experience age-related stiffness and reduced mobility.
5. Improved Cardiovascular Health
In addition to the other benefits of strength training, it can also help improve cardiovascular health. Strength training helps increase heart rate and improve blood circulation. It can also lower blood pressure and reduce bad cholesterol levels. All of these benefits can help reduce the risk of heart disease, stroke, and other cardiovascular conditions.
6. Boosts Your Self-Esteem
Finally, strength training can help improve self-esteem and body image. As we age, it’s common to start feeling down about our appearance. Strength training can help boost self-esteem by improving the way we look and feel. It’s also a great way to stay active and healthy, which can help us feel good about ourselves.
7. Makes You Feel Good
Not only does strength training have all of these great benefits, but it also just plain old makes you feel good. Exercise releases endorphins, which have mood-boosting effects. So not only will strength training make you look and feel better, but it’ll also help improve your mood!
8. Improves Brain Health
One of the most unexpected benefits of strength training is that it can actually improve brain health. Studies have shown that lifting weights can help increase levels of BDNF (brain-derived neurotrophic factor), a protein that helps promote nerve growth and synaptic plasticity. This means that strength training can actually help improve cognitive function and protect against age-related cognitive decline.
Alzheimer’s Research UK has pointed out that physical activity is linked to better cognitive health and a lower risk of dementia-related problems as one gets older.
9. Helps with Weight Loss
Last but certainly not least, strength training can help seniors burn fat and build muscle. As we age, our metabolism slows down and we lose muscle mass. Strength training can help offset these changes by boosting metabolism and helping to build lean muscle mass.
If you’re looking for a way to improve your health and quality of life, strength training is a great option. With so many benefits, it’s no wonder that strength training is becoming more popular among seniors.
How Do I Get Started with Strength Training?
If you’re ready to start strength training, there are a few things you’ll need to do first. First, you’ll need to find a place to work out. If you’re not a member of a gym, there are plenty of other options available, like home gyms, online workouts, or even outdoor workouts.
Once you’ve found a place to work out, you’ll need to gather some equipment. If you’re lifting weights, you’ll need a set of dumbbells or a barbell. If you’re doing bodyweight exercises, you’ll just need a sturdy chair or bench.
Once you have your equipment, you’re ready to start strength training! If you’re new to lifting weights, there are a few things you should keep in mind.
First, start with lighter weights and gradually increase the amount of weight you’re lifting as you get stronger.
Second, focus on using proper form to avoid injuries.
And finally, take breaks when you need them. Strength training is a great way to improve your health, but it’s important to listen to your body and take things at your own pace.
How Often Should Elderly People Train Their Strength?
There is no definitive answer to this question as it depends on a number of factors, such as your fitness level, health goals, and schedule.
The NHS in the UK recommends that older adults should aim to be physically active every day, even if it’s just something light, and that older people should train in strength at least 2 days a week. This will give you enough time to recover between workouts while still seeing results.
If you’re not sure where to start, there are plenty of resources available to help you. There are many websites and books that offer workout routines and tips for beginners. You can also ask a personal trainer at your local gym for help getting started.
Summary
As we’ve covered, strength exercises are a great way for seniors to improve their health, reduce cognitive decline, lose weight, and feel good. With so many benefits, it’s no wonder that strength training is becoming more popular among seniors.
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Editor-In-Chief at Recovatech. Dr. Ben is a board-certified Doctor of Chiropractic with over 10 years of clinical experience. He specializes in structural and neurological imbalances with an emphasis on functional movement patterns, exercise performance, and muscle recovery. He has been the team chiropractor for professional baseball and soccer organizations, as well as collegiate athletes. In his personal life, he’s always been driven when it comes to athletics and personal performance.