Staying active is one of the best ways to stay healthy as you age. Lifting weights can be included in your physical activity. Many older adults and seniors think weight lifting is for younger people but this isn’t true. Strength training can be done at any age.
The Benefits of Strength Training
- It increases your muscle mass and strength while at the same time raising your metabolism.
- Helps with depression and anxiety, pain – especially back pain, arthritis and diabetes.
- Helps you to manage your weight.
- It will help you sleep better.
- It improves your balance and overall fitness, leading to more independence as you age.
What exercises should you do?
Recommended exercises for older adults include eight to ten exercises which involve the major muscles of the body. These would include your chest, back, shoulders, biceps, triceps, legs and core. The core of your body consists of different muscles which run the entire length of your torso. When you contract these muscles, it stabilizes the spine, pelvis and shoulder area to create a base that supports the movement of your extremities.
Why is a strong core so important?
- Weak and unbalanced core muscles are the cause of most back pain. Strong muscles will help you to have proper posture and reduce any strain on your spine.
- Poster imbalance leads to injuries. A strong core will help to protect you from this and also helps to keep you fit in a way that is useful in your everyday life.
Start your strength training slowly with no more than 2 days of training with a day of rest in between. Check with your healthcare provider before starting any new physical fitness programme. To read the complete article on strength training benefits for seniors, click here.