Why Strength Training is Important for the Elderly
Oct 2nd, 2008 by NewSunSEO
Many people lose muscle and strength as they age. Most of this loss is due to inactivity. When inactive people grow older several things happen:
- Exercise tolerance declines
- Body fat increases
- Muscles decrease in size and become weaker
- Bone depth decreases
These changes make simple tasks hard and increase the risk of injury. Inactive people also have an increased risk of high blood pressure, diabetes, heart disease, thinning of the bones, and other diseases. Lack of strength is the number one reason for falls in the elderly. Strength training, or weight training, can prevent and even reverse these changes. Overloading the muscle develops strength. Proper strength training makes muscles stronger by asking them to do more than usual. This is called overload and means lifting more weight than one usually lifts. The body responds to this challenge by becoming stronger. Strength training must be done slowly and carefully.
It takes hard work to develop one’s strength and muscle potential. A simple beginner program is a full-body routine performed 3 times per week. Perform 2 or 3 sets of 8 to 12 repetitions per muscle group. Begin with a light exercise program. Exercise slowly with good posture, full range of motion, and regular breathing. Never hold your breath while lifting weights. Many household items can be used as weights. Beginners do not need to buy expensive equipment or join a health club.
A group of Danish scientists have recently studied 36 patients between the ages of 60 and 86 after they had a simple hip-replacement surgery. The subjects did three resistance-training workouts per week for 12 weeks, and increased their muscle strength by over 29 percent at both fast and slow speeds of movement. They also increased the size of their slow and fast muscle fibers by 17 percent and 37 percent respectively. In addition, the subjects were able to boost their stair-walking power by 35 percent. The researchers found that this was related to the increase in their fast-muscle fibers.
Regular exercise is associated with:
- Improved heart and blood vessel related strength and function
- Improved cholesterol and blood sugar levels
- Decreased incidence of obesity
- Reduced incidence of diabetes, heart disease and stroke
- Decreased incidence of bone loss, falls and bone fractures
- Improved osteoarthritis symptoms
- Improved sleep, mood, and memory
- Decreased incidence of cancer
- Decreased rates of disease and illness related to all causes
Performed properly, strength training should maintain or even increase a joint’s range of movement. It strengthens bones, muscles, tendons, ligaments, and improves fitness and health. It can also help prevent accidents and injuries as well as speed recovery if an injury does occur. It improves one’s ability to do everyday chores and activities. Strength training can and should be done for a lifetime!
Hi, nice post. I have been wondering about this topic,so thanks for writing. I’ll likely be coming back to your site. Keep up great writing
Sad but true, as we age we become less active which only worsens our physical condition. I would have to strongly agree, strength training is super important!