I have several friends that are older than me by 15 to 20 years. One of these ladies I am very close to and I see her several time a month. One of the things I notice about her is the fact that she cannot get up out of a chair easily.
She used to walk and do some exercises but for the past few years, she has stopped doing that. Now I see the decline in her mobility.
The funny thing is, she knows it. She knows she has to walk. She knows she has to do some strength exercises, even using a training band or something will help her stay mobile. And she know she has to stop sitting so much!
Now she has a friend that she visits and does small day trips with. He is very mobile and active. Now she is ready to get back in the game and work on getting her strength back. That leads me to this topic.
Why Strength Training is Important as You Age
My husband is partially disabled. I see a big decline in his mobility because he has taken to using his wheelchair more than he had to. It was easier. Guess what? It is not easier to walk and move around now. It is not easier to do simple chores now.
As we age, our muscles will decline at a rapid rate if we do not continue to move and exercise them. We have to keep moving and doing those chores we hate to stay flexible and strong. For many older adults, staying in their home is their goal. Strength training can help them.
If you continue with strength training as you age you will be able to keep up with doing things like daily chores, getting groceries, and even something as simple as taking a shower. These are things that can mean everything to those who worry about losing their independence.
People lose five to seven pounds of muscle every decade after they turn twenty. It is important to develop and continue a proper strength training routine so you can avoid muscle loss and build it instead.
I am not talking about having big muscles. I am talking about having strong muscles that can help you continue to do the things you love everyday.
This is possible, even if you are in your midlife years and just getting started!
Lower High Blood Pressure
If you develop and keep up with a proper strength training routine you have a good chance of reducing your blood pressure, as strength training makes the heart stronger and forces it to pump blood more efficiently. Blood pressure has an effect towards many other areas of health too.
Strength training will help you to be able to effectively burn more calories. This means that you will have much more success with shedding unwanted weight in the long term. Plus, eating a healthy diet will help you keep those muscles and that strength up too!
Some Tips for Starting a Strength Training Program:
• Always, always get advice from your doctor before you start.
• You should start with training two days a week with a day of rest in between. Add a third day to challenge yourself, when you are able. Improve slowly.
• You need to pay close attention to proper form when doing exercises. This way you will help to prevent injury by doing an exercise incorrectly. Use exercise bands and walking to start.
• Always keep in mind that when you are strength training it should never cause you pain. If you experience any pain stop right away. Simple yoga movements can help or walking dvds that add in movements and stretching.
No matter what age you happen to be, it’s never too late to incorporate strength training into your fitness routine – you just need to be willing to adapt it according to your specific circumstances. By helping to make sure that your body stays strong you will be helping to maintain your independence for many years to come.