Health Benefits of Weight Training for Seniors
Maintaining muscle and bone density is important for people of all ages, but especially for seniors. As we get older, our risk of falling and fall-related injuries increases. Weight training can reduce this fall risk in seniors, but the benefits don’t stop there. Read on to learn more about how weight training can support health and longevity as we age.
Key Health Benefits of Weight Training for Older Adults
Weight training for older adults has a multitude of benefits, ranging from physical to mental.
Improves Balance
The National Institute of Health found that strength exercises not only led to increased muscle strength in seniors but also improved balance. Maintaining balance as we age is particularly important for reducing the risk of falls.
Supports Cognitive Function and Mental Health
According to the Mayo Clinic, research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults. It can also help support the overall quality of life for seniors by helping them maintain mobility and independence.1
Supports Bone and Muscle Strength
Regular strength training has been shown to help seniors build muscle strength, muscle mass, and preserve bone density.1
Strength Training and Long-Term Quality of Life
According to the National Institute of Health, muscle mass and strength increase from birth and peak around a person’s mid-30s. From there, strength and muscle gradually decline until around age 65 for women and 70 for men, when they begin declining rapidly. However, this decline can be slowed significantly by remaining active, and it’s still quite possible for older adults to increase their muscle strength through weight training.1 Overall, when it comes to strength training, the earlier you start, the better off you’ll be. Starting a strength training program in your late 50s to early 60s, for example, can go a long way toward helping you maintain mobility and independence into the later stages of life.
How Seniors Can Get Started with Weight Training
Starting a weight training program may seem intimidating, but keeping these tips in mind can help make the process more approachable and realistic for seniors.
Consult a Medical Provider
Before starting any exercise plan, it’s important to speak with your healthcare provider to ensure you’re set up for success. They can help make sure your weight training program aligns with your current health goals and can help you understand how to avoid injury or overexertion. Certain medications or health conditions can be impacted by exercise, so it’s important to discuss those factors with your doctor as well.
Start Slow and Steady
When it comes to weight training, it’s important not to push yourself too much too soon. This can exacerbate the risk of injury, especially for seniors. Starting with basic, approachable exercises a few times a week will allow you to build your regimen safely as you progress in skill and strength.
Involve Friends and Family
Exercising with friends or family is a great way to stay motivated and accountable. Turning weight training into a social opportunity can help boost feelings of community and combat isolation and loneliness in seniors.
Tips for Success and Common Mistakes to Avoid
Keep these considerations in mind to set yourself up for success when planning your weight training regimen.
Safety First: Make sure you discuss your weight training plan with your healthcare provider before starting.
Start Slowly: Avoid lifting too heavy too soon. It’s wise to begin with lighter weights and gradually increase intensity to allow your body to adapt safely.
Don’t Skip Stretches: Incorporate dynamic stretches before lifting and static stretches afterward to reduce stiffness and prevent injuries.
Explore Group Fitness: Look into group fitness classes for seniors near you. It can be helpful to have a professional guiding you through the exercises, and working out in a group can provide a sense of camaraderie.
Looking for more information about the benefits of exercise as you age? Explore more lifestyle articles from The Medicare Helpline.
1. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
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