Importance Of Resistance Training For Older Adults
Importance of resistance training for older adults
As we age, there are some natural physical changes that our bodies go through and things such as balance, bone density, mobility, and strength tend to decrease.
It has been shown that there is a decrease in hip and shoulder mobility in adults after the age of 55, along with a decrease in muscle mass of 3-8% per decade after the age of 30, and even more so after 60.
This is where resistance training can play a huge role in helping you “stay young”.
The benefits include:
· Increase bone density
· Increase strength
· Increase balance
· Reducing blood pressure
· Decreased risk of diabetes
· Improve neuromuscular connections
A resistance-training program doesn’t always involve lifting big, heavyweights in the gym. Using your body weight, light bands or even a can or a bottle are forms of resistance training. These are some simple guidelines to follow if you are starting with resistance training as an adult:
· Start slowly. Gradually increase resistance or weights when two sets of 10-15 repetitions can be easily completed.
· Breathe regularly. Do not hold your breath during resistance training.
· Exhale as you lift or push, and inhale as you relax.
· Avoid exercising the same muscle groups (arms, legs) two days in a row.
References:
https://www.canr.msu.edu/news/the_importance_of_strength_training
https://www.healthline.com/health/fitness/healthy-aging-guide-to-strength-training