What happens to muscles as we age?
As we get older our muscles lose strength and power. And they lose it up to eight times faster than they lose muscle mass. In other words we get weaker but we don’t look weaker. We often think aerobic-type exercise like walking, cycling or swimming is better than resistance training, like weight lifting or band exercises. But resistance exercises have been shown to reduce cancer, cardiovascular disease, hypertension and symptoms of both anxiety and depression.
Get fit without a gym
Strength training need not involve expensive gym memberships and lifting huge weights. There are alternatives you can use at home, such as dumb bells, resistance bands or bodyweight resistance training. Our physiotherapist and chiropractors can advise you on the best routines to help with your back, neck and knees. Strength training can also build bone density as well as muscle. A 10-15 minute routine twice a week, like the one in the link below, can offer great benefits. The key is to keep up with the programme.
A personalised strength training programme is key to prevent injuries and improve quality-of-life in the longer term. With the increasing prevalence of remote working and desk-based jobs, strength training has never been more important in preventing common aches such as shoulder, neck, and lower back pain. Of course, this concept applies to people whose jobs are not desk-based as well. And strength training can be a whole lot of fun – it really depends on the structure of the programme. In the link below is an example of a strength training programme – try it out!
READ MORE: Strength Training With Bands
What are the benefits of strength training?
Men and women of all ages will notice the difference in health but actually it becomes more important the older we get. Here are a few reasons why you should consider devoting some daily minutes to strength training:
- Improved Bone Density
We lose bone density from about 35 years of age, and for women this becomes a bigger problem following menopause. The effects of osteoporosis on quality of life are far-reaching. Weight training and load bearing stimulate bone growth and are therefore highly recommended for bone health. - Improved Muscle Mass
We all know how modern sedentary lifestyles affect muscle mass and strength. After we enter our 30s, we naturally start to lose muscle anyway. The older we get, the more we need to pay attention to our muscles – after all, they give us stability as well as strength. And toned muscles make us look better, burn more calories and raise our self esteem. Not bad! - Raised Testosterone In Men
Another thing that starts to decline as we get older is testosterone levels. Men hit the ‘male menopause’ at about 40, leading to weight gain and low mood, among other things. Weight or strength training boosts testosterone significantly.
There are many other benefits to a regular strength training routine, including improvements to memory and cognition and reducing the risk of Type 2 Diabetes. Young and old alike can enhance their health – with a little persistence – all in the comfort of your own home. And remember, if you need expert advice, book in for an appointment with our physio or chiropractors here at Sundial!
Sources:
Fyfe JJ, Hamilton DL, Daly RM. Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations. Sports Med. 2022 Mar;52(3):463-479. doi: 10.1007/s40279-021-01605-8. Epub 2021 Nov 25. PMID: 34822137.
Borde R, Hortobágyi T, Granacher U. Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports Med. 2015 Dec;45(12):1693-720. doi: 10.1007/s40279-015-0385-9. PMID: 26420238; PMCID: PMC4656698.