Let’s talk about you older adults confidence, strength and longevity. Why is that important and what does that even mean, you may ask? Strength training is using resistance to build muscle strength and endurance. This can include weights, resistance bands and body weight. Also included in good strength training programs are mobility and balance. These are the most important types of exercise for older adults, as it can help to improve overall health and well-being in a number of ways.
Here are some benefits of strength training for older adults: Increased muscle mass:As we age, we naturally lose muscle mass. There are a number of problems that can come from this. These problems can range anywhere from fatigue and weakness to increased risk of falling. Strength training can help to increase muscle mass and improve muscular function
Improved balance and coordination: As we age our response to things slows down. This can affect our balance and coordination, which could result in falling and other injuries. Strength training, which should include balance and mobility, can immensely decrease the chances of this happening and build confidence in an individual, allowing them to be more active.
Improved bone density: This is important for all older adults but especially women. As we age, our bone density decreases and can cause osteoporosis which causes bones to become brittle and weak. Individuals who were diagnosed with low bone density and started a strength training program showed an increase in bone density after just a few months.
Reduced risk of chronic diseases: Strength training has been shown to reduce the risk of a number of chronic diseases, including heart disease, stroke, type 2 diabetes, and some types of cancer.
Improved mental health and quality of life: Strength training has also been shown to improve mental health and quality of life in older adults. It can help to reduce stress, anxiety, and depression, boost confidence, and improve mood and self-esteem.You might be wondering how to get started with a strength training program. If you are new to strength training, it is important to start slowly and gradually increase the intensity and duration of your workouts over time. It is also important to learn proper form to avoid injuries.
Here are some tips for getting started with strength training:
- Find a qualified personal trainer or fitness instructor who can help you to develop a safe and effective strength training program.
- Start with bodyweight exercises, resistance bands or light weights and gradually increase the weight as you get stronger.
- Keep your workouts simple with functional movements that will aid in everyday living.
- Strength train two to three times per week.
Once you speak with your physician to see if strength training is recommended for you and you start the journey to a stronger, healthier you, it’s important to set yourself up for success with accountability. You can do this by setting SMART (Specific Measurable Achievable Relevant andTime Bound) goals. Track your progress and celebrate your success, and even find a workout partner or start working with a personal trainer qualified to work with older adults.Making strength training a part of your weekly routine will keep you on track for a healthier, happier and more confident you. You are investing in your body and it’s the only one we get!Let’s take care of it so we can enjoy this beautiful paradise in which we live.
CAT Burke is the owner of GETCATFIT Marco Island Fitness Bootcamp. She has over 20 years’ experience as a fitness professional, holds a BS in Kinesiology, is an ACE Certified Personal Trainer, Group Fitness Instructor and Fitness Nutrition Specialist. CAT is also active in the natural bodybuilding industry as a professional athlete and judge. CAT may be reached at info@getcatfit.com. Website: www.getcatfit.com.
**CAT Burke is not a physician or registered dietitian. The contents of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. *
