Loss Of Strength Doesn’t Have To Be Part of Ageing
As we get older, everyone loses a degree of strength. In fact, we lose around 3 to 5% of muscle mass each decade from age 30. This speeds up around 40 for women and 60 for men. Age-related loss of muscle mass is normal, but if you lose so much that you struggle with day to day activities like walking or getting up from a chair, you may be suffering from sarcopenia.
Sarcopenia is rare in people under 60, but common in older people. It’s estimated that around 11 to 50% of people over 80 suffer from a degree of this condition. Considering the undesirable physical effects of aging, you should consider strategies for both prevention and treatment to promote health and well-being as you get older.
Did you know that muscle disuse is a significant contributor to aging? But it can be both prevented and reversed. Resistance exercise training has consistently proven to be an effective method for combating muscle weakness and physical frailty, reducing age-related fat infiltration in muscles, and enhancing physical performance. You will look better too.
Strength Training Speeds Up Injury Recovery and Improves Quality of Life
Gaining muscle mass doesn’t always mean lifting heavy weights at the gym. Resistance bands are a great option for beginners, and are a lot more convenient. If you’re completely new to strength training, it’s best to focus on your main muscle groups like your shoulders, arms and legs. The key is consistency rather than quantity – making time to use your muscles for half an hour, three to five times a week is all that’s needed.
Regular strength training not only makes day-to-day activities easier but also speeds up recovery from any existing injuries. In addition, studies have found that 10 weeks of strength training could reduce the risks of depression and elevate self-confidence through the release of natural painkillers such as endorphins when muscles are contracted by performing resistance-based exercises.
Strength Training Doesn’t Only Improve Muscle Mass, It Increases Bone Density
Strength training is a brilliant way to maintain bone density, which decreases when you get older, particularly in women over 60. It’s estimated that 1 in 2 post-menopausal women will develop some degree of osteoporosis, making fractures and injuries more likely. However, The Royal Osteoporosis Society has found that muscles and bones stay strong if they’re regularly given exercise in the form of resistance training.
Furthermore, resistance training can enhance balance, boost independence, and reduce the risk of falls and fractures in older adults. It also lowers the risk of various chronic diseases, including heart disease, arthritis and type 2 diabetes while offering psychological and cognitive benefits.
Want to Get Started?
You can try these general strength exercises three times per week.
However, if you are unsure how to perform these exercises with the correct form or are currently nursing an injury, it is recommended that you come in for an examination such that our physio can tailor a personalised resistance training program for you and implement other suitable treatment modalities to reduce your pain levels and make it easier to stick to your exercise plan.
People of all ages will notice the difference strength training makes, but it becomes more important the older we get. For more information, why not book in at Sundial? We’re always happy to help.