Why all over-60s should try strength training
Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are in their later years and maybe not even in perfect health. In fact, people with health concerns — including heart disease or arthritis — often benefit the most from an exercise program that includes lifting weights on a regular basis
Strength training, particularly in conjunction with regular aerobic exercise, can also have a profoundly positive impact on your mental and emotional health, regardless of age.
Benefits of strength training - There are numerous benefits to strength training particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them arthritis, diabetes, osteoporosis, obesity, back pain and depression.
Other benefits include improved balance and fewer falls, stronger bones, weight maintenance, improved glucose levels, a healthy state of mind, sleep improvement and healthy heart tissue.
Scientific research has also shown that exercise can slow the physiological ageing clock. While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits — it maintains the heart and lungs and increases cardiovascular fitness and endurance — it does not make your muscles strong. Strength training does. Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.
A 12-month study conducted on postmenopausal women at Tufts University in the US demonstrated a 75 per cent increase in strength, 13 per cent increase in dynamic balance and 1 per cent gain in hip and spine bone density with just two days per week of progressive strength training. The control group had losses in bone density, strength and balance.
Simple tips
It’s very important that you consult your local GP before starting anything new but the following some basic tips to help you get started:
- Make sure you warm up at least 10 minutes before exercise and cool down for at least 10 minutes after exercise.
- Start with lighter weights for new exercises.
- Some soreness in the muscles can be expected but stop the exercise if you feel pain in your joints.
- Maintain a good upright posture during all exercises.
- Don’t hold your breath while exercising. Make sure you breathe on the exertion part of the exercise.
- Don’t grip your weights tightly.
- All movements should be done in a slow to moderate and deliberate manner.