Fitness For Seniors: Why Seniors Need Strength Training

Strength Training Exercises For Seniors Can Help Them Live Better Longer Lives

Regardless of your age, it is important to stay in good shape by exercising on a regular basis. Fitness and exercise for seniors is especially important because as we get older, we tend to slow down and sometimes it is harder to get around due to ailments such as arthritis. However, having a fitness routine that includes strength training can help seniors to be more active.

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Weight Lifting for Seniors

While you might not picture an elderly person lifting weights when you think of strength training, but seniors benefit in many ways from training with weights. Strength training can help improve balance, it will strengthen muscles, which helps seniors stay more independent, and it helps to build bone mass.

As people age, many of them have trouble retaining their balance, but strength training for seniors can help them improve their balance. With better balance, many of the injuries that seniors can be prevented because they will be less likely to experience a fall and the consequences a bad fall can cause.

A study conducted at Tufts University showed that older women who lifted weights improved their balance by 14 percent within a year.

Strengthening exercises can also increase a person’s flexibility and balance which decrease the likelihood and severity of falls. According to Tufts University, one study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training. (Source: Penn State)

Along with having better balance, lifting weights can help increase bone density, especially within the hip area and around the spine. Strength training can help counteract the effects of the bone thinning disease osteoporosis that can lead to fractures and breaks during falls.

Strengthening the muscles also allows seniors to do more for themselves so they can stay independent and stay in their homes longer. By making their leg and arm muscles, they can keep performing simple tasks such as carrying their groceries, walking up or down stairs and improved muscle tone makes it easier to stand up from a seated position in a chair.

Mood Enhancing Capabilities

Along with the many physical benefits, strength training for seniors also comes with several mental health benefits as well. People who engage in weight lifting activities typically sleep better at night and it can help to ease moderate or mild cases of depression. A better night’s sleep allows both the mind and body to rest as well.

Whether it is improved moods, better balance or to help keep weight under control, fitness and exercise for seniors should include strength training to improve their overall well-being. They should start out working with light weights three times a week. Seniors can gradually increase the weight as they get stronger.

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