As you get older, you may have to worry about things like replacing body parts and dealing with memory loss. But what about maintaining your strength? If you’re like most older adults, you might think it’s impossible to stay fit and active as retirement approaches. But don’t despair! Strength training—and specifically weightlifting—can help keep your muscles healthy, strong, and functional for years to come.
In this article we’ll look at the reasons why lifting weights is important for the aging population and how it can keep them living independently well into their golden years.
As you get closer to retirement age, you must be aware of the age-related changes in your body. Many of these will happen naturally and some can be reversed with some simple lifestyle changes.
Some examples of common physical changes that occur with age include:
- decreased ability to perform endurance exercises such as running or swimming
- loss of bone density (osteoporosis)
- reduced muscle strength and endurance (sarcopenia)
Age-related decline in fitness can have a negative impact on overall health, both physically and mentally. This can lead to an increased risk for chronic diseases such as heart disease and diabetes, which are responsible for more than 60 percent of deaths each year in America according to the Centers for Disease Control & Prevention .
One of the most significant changes is a reduction of muscle mass called sarcopenia.
Sarcopenia, which means “poverty of flesh” in Greek, is defined as a loss of muscle mass and strength due to aging. Muscle loss begins in your thirties, with gradual decline that accelerates after age 50; by age 65, those who are physically inactive lose about 40 percent of their muscle mass compared to 20 percent for those who are physically active. Muscle loss is due to a combination of factors which includes reduced protein intake, lack of exercise and hormonal changes (such as testosterone levels).active. Although this decline may seem like an inevitable part of aging, it’s not. By engaging in regular strength training or resistance exercises—such as lifting weights or doing push-ups and pull-ups—you can slow down this process and keep your muscles strong well into old age (1).
Lifting weights can help you regain your strength and mobility.
You don’t have to lift like a pro to get stronger, a personal trainer can help you develop a personalized program that you’ll enjoy.
Aging doesn’t have to mean losing your strength and vitality.
Even if you’ve never been an athlete, you can still reap the benefits of strength training. The key is finding exercises that works for your body and fitness level.
Here are some examples of strength training exercises:
- Lunges
- Squats
- Pushups or other bodyweight exercises (e.g., planks)
In conclusion, sarcopenia can be a worrisome condition for older people. However, lifting weights and doing strength training exercises are effective ways to combat this issue. In fact, research shows that these types of exercises may even help postpone the onset of serious diseases like Alzheimer’s or Parkinson’s disease. If you want to stay in shape as long as possible, consider incorporating some form of resistance training into your routine today!
Recent Comments