Stay vibrant and active: The benefits of strength training for seniors
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Ah, the golden years! These are the years that many eagerly anticipate, envisioning the freedom and relaxation they will bring.
While many people daydream about the leisurely days when they can finally take a break from life's busy pace, it's important to acknowledge the practical side of ageing.
When you enter this phase of life, you must also come to terms with the changes in your body and health.
However, contrary to popular belief, these changes are far from inevitable and come with many controllable, lifestyle-related factors.
Take exercise, for example.
Recently, strength training, or resistance training, has garnered increasing attention from scientists, researchers, and health professionals, owing to its various benefits, especially for seniors.
Strength training provides a range of physical, mental and physiological benefits. And best of all? You don't have to be a pro or have access to expensive equipment to do it; there are plenty of other methods you can use to start a routine that will complement your lifestyle and give you the best chance of staying healthy.
What changes does ageing bring?
Ageing is a natural process, and it does come with body changes that may affect how we function, particularly physically.
The most common changes include decreased muscle mass and strength (sarcopenia) and a reduction in bone density (osteopenia). Additionally, the cardiovascular system is affected, as well as changes to kidney function.
It's never too early to start exercising and strength training—the sooner you get into the habit, the better the results.
And while some aspects of ageing bear serious consequences, like decreased mobility, increased risk of falls, or discomfort in daily activities, the good news is many of them can be positively altered with well-timed interventions, such as adopting a new exercise plan.
The rewards of strength training
By engaging in strength training, seniors can reduce their risk of the negative changes mentioned above. Plus, it can increase muscle strength and mass and improve muscle functions.
There's also evidence that strength training can help protect against certain diseases, help with better body composition, and even improve bone density.
Strength training can be pursued in the comfort of your home with minimal equipment and supervision. And if you're a little unsure of where to start, plenty of beginner and personalised programs are available online for you to choose from.
Feel free to check out this video below!
Credit: yes2next.
When you start your journey into weightlifting, there are certain factors you might not be fully aware of, which can potentially impact your progress towards your desired fitness goals.
To ensure a smooth and effective weightlifting experience, it's crucial to consider the following steps:
Consult a healthcare provider
Before embarking on your weightlifting journey, connecting with a healthcare provider is essential, especially if you have any pre-existing medical conditions or injuries. Seeking their guidance ensures that you receive valuable advice and ensures your body is adequately prepared for the physical demands of weightlifting.
Prioritise warm-ups
Always begin your weightlifting session with a comprehensive warm-up routine. Engage in brief aerobic activities such as jogging or cycling to elevate your heart rate and loosen up your muscles.
Incorporate dynamic stretches targeting the major muscle groups you'll work on during your workout. Warming up reduces the risk of injury by preparing your body for the upcoming physical exertion.
Start with lighter weights
As a beginner, initiating your weightlifting journey with lighter weights is important. This gradual approach allows your muscles, tendons, and ligaments to adapt progressively to the increased loads.
Starting with excessively heavy weights can compromise your technique and elevate the chances of getting injured. Focus on mastering proper technique first, and gradually increase the weight as you gain strength and confidence.
By following these steps, you can set a solid foundation for your weightlifting journey, mitigate potential risks, and optimise your progress towards achieving your fitness aspirations.
While we're not claiming that strength training is the 'fountain of youth', there's truth in the old saying that the more you exercise your muscles, the less likely you are to lose them over time.
Members, with that in mind, we trust you've gained valuable insights from this article. We'd love to hear your thoughts and stories if you're considering embarking on a fitness journey. Feel free to share in the comments section below!
While many people daydream about the leisurely days when they can finally take a break from life's busy pace, it's important to acknowledge the practical side of ageing.
When you enter this phase of life, you must also come to terms with the changes in your body and health.
However, contrary to popular belief, these changes are far from inevitable and come with many controllable, lifestyle-related factors.
Engaging in strength training provides a practical approach to taking control of ageing-related effects. Credit: Shutterstock.
Take exercise, for example.
Recently, strength training, or resistance training, has garnered increasing attention from scientists, researchers, and health professionals, owing to its various benefits, especially for seniors.
Strength training provides a range of physical, mental and physiological benefits. And best of all? You don't have to be a pro or have access to expensive equipment to do it; there are plenty of other methods you can use to start a routine that will complement your lifestyle and give you the best chance of staying healthy.
What changes does ageing bring?
Ageing is a natural process, and it does come with body changes that may affect how we function, particularly physically.
The most common changes include decreased muscle mass and strength (sarcopenia) and a reduction in bone density (osteopenia). Additionally, the cardiovascular system is affected, as well as changes to kidney function.
It's never too early to start exercising and strength training—the sooner you get into the habit, the better the results.
And while some aspects of ageing bear serious consequences, like decreased mobility, increased risk of falls, or discomfort in daily activities, the good news is many of them can be positively altered with well-timed interventions, such as adopting a new exercise plan.
The rewards of strength training
By engaging in strength training, seniors can reduce their risk of the negative changes mentioned above. Plus, it can increase muscle strength and mass and improve muscle functions.
There's also evidence that strength training can help protect against certain diseases, help with better body composition, and even improve bone density.
Strength training can be pursued in the comfort of your home with minimal equipment and supervision. And if you're a little unsure of where to start, plenty of beginner and personalised programs are available online for you to choose from.
Feel free to check out this video below!
Credit: yes2next.
When you start your journey into weightlifting, there are certain factors you might not be fully aware of, which can potentially impact your progress towards your desired fitness goals.
To ensure a smooth and effective weightlifting experience, it's crucial to consider the following steps:
Consult a healthcare provider
Before embarking on your weightlifting journey, connecting with a healthcare provider is essential, especially if you have any pre-existing medical conditions or injuries. Seeking their guidance ensures that you receive valuable advice and ensures your body is adequately prepared for the physical demands of weightlifting.
Prioritise warm-ups
Always begin your weightlifting session with a comprehensive warm-up routine. Engage in brief aerobic activities such as jogging or cycling to elevate your heart rate and loosen up your muscles.
Incorporate dynamic stretches targeting the major muscle groups you'll work on during your workout. Warming up reduces the risk of injury by preparing your body for the upcoming physical exertion.
Start with lighter weights
As a beginner, initiating your weightlifting journey with lighter weights is important. This gradual approach allows your muscles, tendons, and ligaments to adapt progressively to the increased loads.
Starting with excessively heavy weights can compromise your technique and elevate the chances of getting injured. Focus on mastering proper technique first, and gradually increase the weight as you gain strength and confidence.
By following these steps, you can set a solid foundation for your weightlifting journey, mitigate potential risks, and optimise your progress towards achieving your fitness aspirations.
While we're not claiming that strength training is the 'fountain of youth', there's truth in the old saying that the more you exercise your muscles, the less likely you are to lose them over time.
Members, with that in mind, we trust you've gained valuable insights from this article. We'd love to hear your thoughts and stories if you're considering embarking on a fitness journey. Feel free to share in the comments section below!
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