“Everybody needs strength and everybody needs strength training, but nobody needs strength training more than senior’s.”
In the previous article we discussed about the meaning and the importance of Resistance training in senior adults. In this article we’ll scrutinize and inspect the benefits of resistance training in senior adults.
Physical activity is important for any population regardless of age. Resistance training translates to prevention of cardiovascular diseases, prevention of diabetes, a host of comorbidities that are associated with obesity. People can except to lose upwards of 50 percent of muscle strength and even up to 80 percent of muscle power, if, they are sedentary throughout their late adulthood.
It’s commonly thought that adults over a certain age cannot build muscle mass and strength, but, researches show that not only they can older adult experience improvement but they can expect even greater improvement of they engage in progressive resistance training. Which means that they’re increasing the load and increasing the amount of training that they’re doing over time to accommodate their fitness improvements. (1) Study results also suggest that with an average of about 20 and a half weeks of training an individual can increase 1.1 kilograms of lean muscle tissue over their whole body.
Strength training is safe for both men and women of all ages. So let’s talk the exercises. A 30 minute brisk walk is a great way improve your cardiovascular endurance. While walking is a great exercise for cardiovascular fitness it is not going to give you the resistance you need in order to make changes to strength.
We’ll give you exercises you could do at home using things you have around the house that will help get you stronger.
• Chair Squat using a chair: Scoot to the edge. Cross you arms over your heart and try to stand up and sit down without using hands. (Repeat 2 sets of 10 to 15 reps however you can increase it if you feel they are light for you)
• Caves Raises using a chair: Hold the side of a chair and hang on for support. Raise up and down on your toes. Move in a slow and controlled pace.
• Biceps Curl with weight: For the upper body grab something weighted that you have around the house. You could use two water bottles about a liter each. Start down by your side and bring them up to your shoulders, down and up in a controlled speed.
• Overhead Press with weights: Use the same water bottles and reach up overhead up to the ceiling. This exercise is good for shoulders, upper back and your upper arm.
When it comes to doing exercises at home you can use anything available. If you have stairs do step ups and the bottom steps for 30 seconds and see how many you can do. You could use a laundry basket for that matter. Just fill the basket up and pick it up from the ground and set the back down, this will help with balance of thighs, hip and lower back.
With all exercise consistency is key. Write down what you’re doing, track you progress and stay motivated. Try these exercises and let us know about your progress. Stay tuned for more such articles! Till then Good luck and God bless!
(1) University of Michigan, Health System.