As you age, staying active becomes even more important for maintaining your overall health and independence. Strength exercises, when adapted to your current experience and fitness level, can be a safe and effective way to support your bone health and build muscle. We’re breaking down some of our favorite advantages of strength and resistance training for seniors.
6 Benefits of Strength Training for Older Adults
Understanding exactly why something makes you healthier is a great motivator for doing it. When you know that eating a breakfast with whole grains and berries gives you more energy and supports your brain health, you have more reason to make this choice. Strength training is a little harder than eating a nutritious meal, but its benefits are undeniable: healthier bones, better balance, better metabolism and more! Explore these advantages of strength exercise for healthy aging, and you just might feel more confident in adding it to your routine.
1. Muscle Mass Preservation
Adults naturally lose muscle mass as they age. Over time, this can make daily tasks such as climbing stairs, lifting objects or getting up from a chair more challenging. A sedentary lifestyle can speed up muscle loss. Consistent and safe weightlifting can slow or even reverse this process by stimulating muscle growth. Lifting weights, using resistance bands or holding your muscles in engaged positions creates tension. This resistance tells your muscles to grow to protect your body.
2. Bone and Joint Health
Bone density also declines with age. This increases your risk of osteoporosis and fractures. Strength and resistance training for seniors counteract these risks because putting controlled stress on your bones makes them denser and stronger. Additionally, strengthening muscles around your joints can alleviate joint pain by providing more support and stability.
3. Better Balance and Coordination
Strengthening the stabilizing muscles in your legs, core and back improves coordination and reduces the risk of falls. Being balanced and stable makes it easier to be independent and feel safe during daily activities.
4. Boosted Metabolism
Muscle tissue burns more calories at rest than fat. Building muscle by weightlifting can help you maintain a healthy weight and support your metabolic health. This is extra beneficial if you feel more lethargic due to medications or face an increased risk of heart disease or diabetes.
5. Enhanced Mental Health
It can be difficult to maintain mental health when facing isolation, health conditions, losses of loved ones and other challenges of growing older. Exercise can help by releasing endorphins and increasing blood flow to the brain. Not only does this reduce stress and stabilize your mood; it also supports memory and cognitive function. Resistance training specifically, including weightlifting, can reduce symptoms of depression, anxiety and stress while improving overall mental sharpness. It can also boost your self-esteem and confidence.
6. Stronger Heart
Lifting weights is great for your cardiovascular system. Working out your muscles improves blood circulation, helps your heart work more efficiently and reduces the risks of heart-related diagnoses.
Strength Training Tips
If you’re new to resistance training or lifting – or if it’s been a decade or two since you tried! – start slowly and focus on proper form. Here are some tips to keep in mind:
- Consult your doctor. Always talk to your doctor before beginning a new exercise routine to decide what is best for your health and exercise goals.
- Progress gradually. Begin with light, manageable weights or resistance bands to learn movements safely. Lifting too heavy can lead to an injury.
- Focus on form. Good technique prevents injury and improves results. Cordia offers exercise classes led by trained professionals who can coach you on form and the best strength exercises based on your mobility.
- Use support. Use a sturdy chair, countertop or wall for stability
when you’re doing standing exercises. Many strength exercises can also be completed while sitting. - Rest and recover. Muscles need time to rebuild. Try strength training just 2-4 days a week and alternating the muscle groups you’re working on. To stay active on your days off, go for a walk or spend time stretching. If you live at Cordia in The Village at Grand Traverse
Commons, take advantage of paved pathways outdoors, walk indoors around shops and our beautiful hallways or hike on nearby trails.
Prioritize Healthy Aging at Cordia
Strength training is a valuable tool for staying strong, mobile and confident. Cordia is a welcoming and engaging community that values senior wellness. Our wellness program prioritizes our members’ emotional balance, cultural engagement, intellectual strength, physical wellness and spiritual connection. Learn more about programs at Cordia in Traverse City when you call (231) 995-5266 or schedule a visit.