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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discover more about fitness and strength training techniques for seniors, click here
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