 Like it or not, a number of changes happen to our bodies as we age. They are a natural part of living life and include a combination of age-related structural, biochemical and physiological changes. Some of these changes are inevitable, however how we live our lives, including how much activity and exercise we do, has a huge influence on the speed and extent of these changes.
We all know exercise is good for us and has lots of benefits to our health. Perhaps less well known are the benefits of strength training (resistance training), which are fortunately now becoming more widely researched and promoted. Perhaps even less well known are the benefits of strength training specifically for older adults. Strength training has multiple health and lifestyle benefits for older adults. So much so that in our opinion, it should be a mandatory prescription from your doctor. Let’s explore why… What happens to our bodies when we age?
All of the changes above can have huge consequences. Some are inevitable with aging, others have environmental and genetic risk factors which also play a role. The changes in our muscles and bones cause slowing down, aches and pains, making performing our normal daily activities such as walking, climbing stairs and household tasks more difficult. It also puts you at an increased risk of falling over, and of serious injury such as fractures if you do. Ultimately, older adults with low muscle mass and bone density are at a higher risk of a poor quality of life, loss of independence and even an earlier death. The levels of muscle mass and strength loss varies in different people. Generally we are at our peak maximum physical capacity between 20-30 years old. Our muscle mass then starts to gradually decline until we are about 50 years old, after which the decline starts to happen more rapidly. Studies have shown that strength loss can occur as fast as 15% per decade after our 50s. Though, the level of loss and rate of decline varies in different people because of a variety of factors including lifestyle, genetics and the presence of other conditions or diseases. Hearing all of this can sound very scary. It can make the changes happening to our bodies in aging seem beyond our control. But that’s far from the truth. The power of strength training Not all of the changes listed above are inevitable with aging. There is evidence to show that a large amount of the decline in muscle strength seen in aging is due to inactivity and disuse. A number of other studies now show that these changes can actually be reversed too. We can slow these changes down, we can reduce the loss of muscle and bone density and even improve it as we age. We therefore can take ownership and control of our bodies in aging. Unfortunately, there is no magic medication, but there is something you can do in exercise and, more specifically, strength training. It just involves a little more effort than taking a pill every morning. That being said, strength training can also actually be more enjoyable and has many more benefits than just improving your muscle mass or bone density. What are the benefits of strength training for older adults?There is very clear evidence for the benefits of strength training in older adults to improve muscle strength, mass and functioning, as well as increase bone density. Strength training induces muscle growth, improves muscle mass and increases muscle strength. It makes your muscles stronger, more powerful and keeps them doing their very important job in allowing you to do all the functional things you want to do in your life. Whether that be walking around pain free to go to the shops and see friends, looking after your children and grandchildren, going on long bike rides and country walks, playing sports or even running marathons. There is a growing body of evidence demonstrating the significant benefits of strength training for all age groups (improved muscle and bone health, improved body composition and fat loss, prevention of a huge number of chronic and preventable diseases, improved energy levels and mood). These benefits are increasingly important as we age. Performed regularly, 2 or 3 times a week, strength training specifically in older adults has been shown to:
The list goes on and on… so the real question is, when are you going to get started? Starting strength training as an older adult can sound like a scary prospect, but it doesn’t have to be. You don’t need to do it at the gym with heavy weights (though you absolutely can do), it can be something carried out in your home with little or no equipment. Browse our website to learn more, or get in touch for personalized 1:1 coaching. - Coach Kayli
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 First, what is Osteoporosis?
Osteoporosis is a condition characterized by weak and fragile bones that are liable to fracture. Normal, strong and healthy bones contain large amounts of minerals, which make them strong. The amount of these bone minerals within our bones is referred to as our bone mineral density (BMD). Our bones are in a constant state of adaptation, with bone being broken down and remodeled and rebuilt continuously. When bones break down faster than they rebuild, our bone mineral density decreases. Our BMD is highest when we are aged in our 20s, and then as we get older our BMD gradually declines. If this loss of minerals from the bone is excessive, our BMD will become very low, and we will develop osteoporosis. Osteoporosis is a common cause of fractures in older Americans, especially women. In women, the greatest rate of bone loss occurs in the years immediately following menopause. How can resistance training help? Resistance training to prevent osteoporosis: Regular weight-bearing exercise in children and teenagers helps produce strong bones; in adults it helps to maintain bone mass; after menopause it can be part of an overall treatment plan that aims to slow the rate of bone loss; and in adults over 65 years physical activity can be used to both reduce the rate of bone loss and avoid injury to bones by improving muscle strength and balance. The strength of your bones also determines the type of exercise that is appropriate and safe for your bones. Certain types of resistance training have been shown to minimize the loss in BMD, and in some research studies to even produce an increase in BMD. This is beneficial for both the prevention and the treatment of osteoporosis. If you already have osteoporosis or other medical conditions and have not exercised regularly, speak to a professional about designing an exercise program that is suitable for you. The best types of exercise for decreasing the risk of developing osteoporosis are:
Exercises such as swimming and cycling help improve cardiovascular fitness and build muscle strength, but are not as effective at preventing osteoporosis as weight-bearing exercise. So if you are already swimming or cycling regularly but not doing any other forms of exercise, you should consider adding weight-bearing and/or resistance exercise to your weekly routine. Always check with your doctor before starting a new exercise program. Resistance training helps improve your bone health by putting strain on the bones, which helps make them stronger. As your body adapts you will need to increase the resistance to continue to improve bone strength. There is some evidence indicating that progressing to heavier resistances is most effective in preventing the loss of an increasing BMD. Doing a program of resistance exercises 2-3 times per week has been shown to help maintain and even increase bone mineral density in women who have gone through menopause. Resistance training also helps to build up and maintain muscle mass, which helps reduce the risk of falls. Resistance Training For All Since the prevention of osteoporosis is a far better strategy than trying to reverse it, all adults should undertake regular weight-bearing and/or resistance training regardless of their age. In young people this will help to increase their BMD to higher peak levels, which will then reduce the risk of it declining to osteoporotic levels later in life. Continuing with this exercise throughout your life will minimize the decline in BMD that occurs with age and further reduce the risk of osteoporosis in old age. Want help? Not sure where to start or what program to run? That’s where I come in! Let me help you get started in your fitness journey with a safe, effective resistance training program tailored to your body and your goals. If having someone in your corner every step of the way in training, nutrition and mindset sounds like something you would greatly benefit from then take 2 minutes and click the link below to fill out an application for a 15 minute coaching call with me. Where we will discuss your goals in great detail and find out if we would make a great fit to work together. |
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