Why Strength Training for Seniors Is Essential for Healthy Aging
Strength Training for Seniors - Get Fit at Any Age
As we get older, we notice certain things like getting up from a chair or lifting heavy objects become difficult. Every senior experiences these changes as muscle loss happens when we age. Luckily, strength training helps to rebuild or maintain seniors' muscles.
Shoulder overhead press, squat curl, knee lift, bird dog, etc., are a few exercises seniors can add to their workout routine. Older adults must incorporate these workouts slowly. Moreover, they should maintain a nutrition routine for the best outcome of the strength training.
Continue reading to learn more about resistance training for older people.
Why Seniors Need Strength Training?
Mads Bloch-Ibenfeldt, lead study author of the University of Copenhagen and the Institute of Sports Medicine Copenhagen at Bispebjerg Hospital in Denmark, said that “strength training prevents general age-related decline in muscle function.”
Strength training also benefit you,
- Build Strong Bones: Strength training stresses your bones, increasing the density of the bone and reducing the chance of osteoporosis.
- Manage Your Weight: Maintaining a balanced weight becomes easier with the help of strength training. Since your metabolism process increases due to strength training, your body burns more calories than before.
- Improve the Quality of Your Life: You will feel more energetic by doing resistance training regularly. Simultaneously, your joints will be protected from injury.
- Prevent Chronic Conditions: The chance of chronic conditions like heart disease, diabetes, back pain, depression, obesity, arthritis, etc., will reduce significantly if you do resistance training twice a week.
What are the Effective Strength Training for Seniors?
Seniors can use dumbbells or handheld weights during their strength training sessions. The duration of the training should be a maximum of 30 minutes. Also, ensure safety following the precautions.
Before beginning the strength exercises in Temple Fitness, TN, consider doing warm-ups for 5 minutes.
Wondering what warm-up exercises to do? Here are a few options,
- Jog-in Place: It is a low-impact movement that serves you better. Warm up yourself with this exercise for 2 minutes.
- Punching: You can warm up your upper body with punching. Also, your blood will get pumped with it. Keep your fit wider slightly, and bend your knees a bit. Punch an arm at a time and maintain a stable pace. This exercise needs to be done for 2 minutes.
- Basic Squat: Finish your warm-up with basic squats and do it for 1 minute. Keep your glutes drop as much lower as possible. Thus, you can keep your hip flexors mobile.
Next, follow the below-mentioned strength training exercises. Remember to rest for 1 minute between each workout.
1. Squat Curl Knee Lift
You can make your quads, glutes, and biceps stronger by following the steps below for squat curl knee lift.
Step 01: Start in a squat with your weight on your heels and your arms by your sides, holding dumbbells.
Step 02: Tighten your glutes as you stand up and lift your right knee while bringing the weights to your shoulders.
Step 03: Slowly lower the weights back down and return to the squat position. Repeat with your left knee.
Reps: 8-12 on each side.
Precaution
- Keep your back straight.
- The chest needs to be opened.
- The elbows and the ribcage should remain closer as much as possible.
2. Shoulder Overhead Press
This strength training for older adults targets the shoulder.
Step 01: Start with your feet hip-width apart. Raise your elbows to the sides so your arms form a goal post shape, holding dumbbells near your head, and keep your core tight.
Step 02: Slowly push the dumbbells up until your arms are straight. Then, slowly lower them back to the starting position with control. Repeat for the number of reps you want.
It would be best if you stand on one foot when performing half the reps. Thus, you can improve your balance and work harder. Then, repeat the process for the other foot.
Reps: 8-12
Precaution
- The weights need to be lifted directly over the shoulders.
- Don’t allow your arms to float back. Otherwise, your back may arch during the exercise.
- In case you have difficulty maintaining a comfortable posture during the rain, consider completing it in a seated position.
3. Bird Dog
This resistance training exercise in Franklin, TN for older adults targets the core, glutes, and back.
Step 01: Kneel on the floor on your hands and knees (use an exercise mat if you have one). Stretch one arm forward, tighten your abs, and extend the opposite leg straight behind you.
Step 02: Repeat on the other side.
Reps: 8-10 per side
Precautions
- Be steady, and don’t hurry.
- Hold the arm and leg momentarily before switching.
Can Strength Training Help Prevent Obesity as We Age?
According to the Centers for Disease Control, seniors should do resistance training at least twice a week to enjoy the most out of it.
Seniors can learn strength training easily. Also, they have been proven effective in preventing obesity through many years of research.
As we age, the working mechanism of our body starts declining. Our body burns calories slower, and the metabolism process becomes slow. As a result, body fat increases, causing obesity.
Strength training is effective in preventing obesity.
How?
- It helps build muscle mass
- Burns calories even during your rest
- Boosts your metabolism
Resistance training for seniors is a combo of a balanced diet and cardio exercise. Thus, seniors can maintain a balanced weight while reducing body fat and burning calories as they age.
Older adults will look better by including resistance training in their routine. At the same time, strength training exercises like squats, bird dogs, shoulder overhead presses, etc., will improve a senior's overall health by decreasing stress levels.
It should be noted that a senior must also follow a nutrition routine when doing strength training. It would be best if they consume protein-rich foods, whole grains, fruits, and vegetables to repair and build muscles.
Wrapping Up
The best way to incorporate strength training at any age, especially for older adults, is to start slowly. Even if you can’t manage to do it twice a week, consider doing strength training as much as possible for you.
Strength training for seniors can be done at home or in the gym. Temple Fitness Franklin is the
best gym located in Franklin, Tennessee. You can choose the gym for your next resistance training sessions and live a healthier life.
