As we grow older, we expect certain changes to occur. We may notice that we have less energy, gain weight, and are not as strong as we used to be. Aging may contribute to these symptoms however inactivity is the major cause–and that’s something that we can address. Strength training is the most crucial step we can take to slow down our aging. If we don’t engage in a strength training program on a regular basis then we’ll lose 40-50% of our muscle mass and 50% of our muscle strength by age 65 and, sadly, even more by age 80. When this happens, we can become so debilitated that we’ll depend on others to help us with simple daily activities.
When you have enough muscle, you can get up from a chair by yourself. When you don’t-you have to wait for someone to help you. When you have enough muscle, you can get outside and walk with your friends and family. When you don’t–you have to stay home. Fortunately, it’s never too late to improve your fitness. The best way to stay out of a nursing home and maintain independence is to stay strong.
Keeping your muscles in shape can help prevent another serious problem–falls that can lead to broken bones. When the leg and hip muscles that support you are strong, you’re less likely to fall. Even if you do fall, you’ll be more likely to be able to get up on your own. In addition, strengthening exercise helps prevent osteoporosis, increases the metabolism to keep weight and blood sugar in check, helps to relieve arthritis symptoms, improves posture and self image and lifts depression! More than any other single factor, muscle loss is responsible for the frailty and diminished vitality we associate with old age. The good news is it can be prevented to a great extent and even reversed! In fact, strength training is a fountain of youth. Even once a week can help us maintain strength, and when we do strength training 2-3 times a week, we achieve more optimal results! Without a doubt, strength training done consistently helps us to turn back the clock.
Resources: Weights for 50+ by Dr. Karl Knopf, Strong Women Stay Young by Dr. Miriam E. Nelson, PhD., and my own life experience!