Aging is a natural process that is characterized by many factors including ;
⦁ loss of muscle mass
⦁ weak bones
⦁ reduced movements.
However, that does not imply that aging adults have to lived a frail or sedentary life.
Strength training, which usually involves using weights, bands, or any other form of resistance, has been found to be beneficial as it promotes building strength. This can also help with other factors such as balance in the body.
In this blog post, we will discuss resistance training and how it can benefit older individuals.
Why Resistance Training
Sarcopenia, defined as the loss of muscle mass with age can begin as early as our thirties and progresses with every decade of life.
It has been established that muscle mass reduction is 1-2% per year after the age of 50 and muscle strength reduction is even faster at 1. 5–5% per year [1].
This results in reduced ability to perform daily activities, increased chances of falling, and decreased ability to be independent.
However, resistance training has also been associated with helping control decreased muscle strength associated with aging, thereby helping the elderly to have functional strength and quality of life.
Key Benefits of Resistance Training
⦁ Increases Muscle Strength and Mass
Resistance training has can be very efficient in preventing decreased muscle mass in the older population.
In a review of 49 studies, it was found that seniors who undertook progressive resistance exercises gained muscle strength and mass thus enhancing their ability to carry out their daily activities [2].
⦁ Strength Training Improves Bone Health
Osteoporosis and bone fractures can occur with greater frequency among the elderly, especially postmenopausal women.
Resistance training is beneficial as it puts mechanical stress on bones, which stimulates bone remodeling. Research has shown that women in postmenopause who participated in resistance training had increased bone mineral density thus lowering their chances of getting fractures [3].
⦁ Enhances Mobility and Reduces Fall Risk
Mobility and fall prevention are very important for the older population as preventive measures.
Strength training promotes improvement in both mobility and fall prevention as it helps target muscle groups that are responsible for balance and coordination. This will help minimize the chances of falling. Research has further suggested that seniors who do resistance exercises have improved balance, walking speed, and joint flexibility [2].
⦁ Boosts Cognitive Function
Besides the physical aspect, resistance training has also been shown to have some benefits on the cognitive functioning of an individual.
One-year research on older women revealed that the women who did resistance training twice a week improved their memory, executive functions, and attention thus reducing the risk of cognitive decline [4].
⦁ Improves Mental Health
Resistance training has been found to reduce symptoms of depression and anxiety in the older population. According to the research, strength training exercises enhance the moods and well-being of seniors [5].
How to Get Started with Resistance Training
It is recommended to follow safety protocols prior to any exercise program. Below are some tips to follow :
⦁ Consult a Healthcare Professional
As with any exercise program, it is advisable for older adults to consult with their physicians prior to onset, especially if they have other medical issues.
⦁ Start Slowly
For beginners, it is recommended to use lighter weights or resistance bands and gradually increase the resistance as one gets fitter. It is better to have correct form than to lift a lot of weight and this prevents injuries from occurring.
⦁ Incorporate Full-Body Workouts
A well-rounded resistance training routine should target all major muscle groups: lower body, upper body, stomach, and back. Some of the effective exercises for overall strength development include squats, leg presses, bicep curls, and chest presses.
⦁ Frequency and Rest
A recommended frequency for Resitance training should be done at least two to three times a week with a day in between for the muscles to recover.
This is in agreement with the recommendations from the American College of Sports Medicine [6].
⦁ Frequency and Rest
As a progression you can slowly increase the weight or resistance level. This will hep promote gains in strength.
Conclusion
Resistance training is a great way to promote improved mobility, bone density, as well as other factors among the older individuals.
They are important to include in an exercise program, and can help minimize risk of falls and decrease deconditinoing. Resistance training can be one's best investment to prevent aging and gain ageless strength, no matter the age.
Contributed by : Dr. Hunzala
Edited by Manuel Arruffat PT DPT
Senior Technical Advisor Lal Chand co-owner Motionsync.net
References
⦁ Manini TM, Clark BC. Dynapenia and aging: An update. J Gerontol A Biol Sci Med Sci. 2012;67(1):28-40.
⦁ Liu CJ, Latham NK. Progressive resistance strength training for improving physical function in older adults. Cochrane Database Syst Rev. 2009;(3)
⦁ Howe TE, Shea B, Dawson LJ, Downie F, Murray A, Ross C, et al. Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database Syst Rev. 2011;(7)
⦁ Liu-Ambrose T, Nagamatsu LS, Voss MW, Khan KM, Handy TC. Resistance training and functional plasticity of the aging brain: A 12-month randomized controlled trial. Neurobiol Aging. 2012;33(8):1690-8.
⦁ Fielding RA, Vellas B, Evans WJ, Bhasin S, Morley JE, Newman AB, et al. Sarcopenia: An undiagnosed condition in older adults. Current consensus definition: Prevalence, etiology, and consequences. International Working Group on Sarcopenia.
⦁ Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, et al. Exercise and physical activity for older adults. Med Sci Sports Exerc. 2009;41(7):1510-30.
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