A mature person does not have to be frail and have low energy. Strength training for seniors done regularly not only builds up bone and muscle but can actually counteract the weakness and frailty that comes with aging.
A report from the American College of Sports Medicine (ACSM) recommends a program of flexibility, balance, aerobic and strengthening training. It suggests guidelines for exercise for frail older people but it is more general in its suggestions for other older people.
The aging process is a complex process and involves many different variables that can interact with each other. Physical activity cuts across all to contribute to psychological and physical well-being that defines aging in a healthy way.
So let’s break down this program and see what a senior can do to enjoy a longer and healthier life.
Training with weights has a positive effect on insulin sensitivity, energy metabolism, and function. Regular strength training can reverse loss of muscle tissue and weakness in the elderly. For those who are completely inactive, starting a strength training program first helps your ability to perform aerobic activities.
Regular aerobic activity like running, swimming, cycling is very important. A moderate to high intensity exercise program may be required to improve all cardiovascular activities. Light to moderate intensity exercise can also help to reduce blood pressure.
Stability is especially important in older people as poor balance can cause a variety of serious injuries. Make sure to partake in exercises that include weight transfer and resistance exercises. Light walking or speed walking is an excellent choice.
It is recommended that flexibility exercises are well monitored in older adults. Focus on activities that improve joint range. This can include walking, aerobics, or a light stretching program.
Many of the problems that older people have are due to weaknesses caused by inactivity rather than a chronic disease, and a physical training program can have a wide variety of benefits that aren’t just physical. Older patients may socialize more frequently, take care of themselves, get out in the community and experience more because of improved confidence!