Strength Training Benefits For Aging Bodies

Seniors in Calgary, Canada, know that it’s never too late to start working out. While many start cardio workouts or do stretches for flexibility, but ignore strength training. There are strength training benefits, such as reducing the risk of osteoporosis or slowing the ravages of time on aging bodies. Some people, particularly women, avoid strength training because they think it’s only for men or worry that it will be too hard on their bodies. The good news is that strength training is for adults at any age and it can be modified for any level of fitness. You don’t have to lift massive weights to get benefits.

The body goes through changes starting in the 30s.

When you’re in your 30s, your body starts to lose muscle mass, unless you do something to prevent that from happening. It’s called sarcopenia and accounts for a loss of 3 to 5% of muscle mass loss over a decade. Sarcopenia doesn’t have to occur. It can be slowed or reversed with strength training. The changes occur because hormone levels are lower, nerve cells die, and inflammation occurs. You need to work out more just to maintain the existing muscle mass, which also helps reduce inflammation, protect nerve cells, and boost hormone levels.

Strength training can reduce the risk of osteoarthritis and bring back pain relief.

Strength training includes weight lifting, also other types of resistance training, such as resistance bands and bodyweight exercises. No matter which type you choose, it can help build the muscles and tendons around the joints, relieving pressure on joints. The movement lubricates the joints, controls the swelling, and reduces the pain. It also aids in reducing back pain by making all core muscles stronger and improving range of motion. Muscle strength helps prevent injuries that cause back pain.

Besides reducing the risk of osteoporosis, there are other health benefits from strength training.

Strength training can help reduce depression and anxiety. It burns off the hormones of stress. It can improve blood glucose levels, so it lowers the risk of type 2 diabetes. Strength training is excellent for weight loss and obesity is the leading cause of preventable deaths. Losing weight can help lower blood pressure, reduce the pressure on joints, reduce the potential for cancer, reduce inflammation, improve cholesterol levels, and stop sleep apnea.

• Seniors can live on their own longer when they do strength training. It improves balance, reduces the risk of falling, improves cognition, and can even aid in improving urinary incontinence by up to 50%.
• Consistency is the key to achieving benefits from strength training. You don’t have to lift heavy weights, but you do have to be consistent. Do it two to three times a week, but never two days in a row.
• You can do bodyweight exercises at home or use homemade weights. You can use cans or bottles filled with water for weights. As you get stronger, add more water to increase the weight you lift.
• Strength training not only helps you lose weight by burning calories. It builds muscle tissue. Muscle tissue requires more calories than fat tissue does for maintenance, so it boosts your metabolism.

For more information, contact us today at Get RIPPED! by Jari Love