Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60, not a cheery statistic but it is why strength training is so important as we age.
If forced to choose one specific type of exercise I would pick for older adults it’s weight training (aka resistance training, strength training), and for anyone who has trained with me the sentence “Your handbag weighs more than that” or “Do you pick your grandchildren up?” will not be unfamiliar. I often (jokingly) say that when I am Prime Minister I will outlaw all 1kg weights. Of course there are some situations such as rehab where a lighter weight might be necessary but in the classes and 1:1 sessions where the aim is to help improve muscle strength then weights that challenge you need to be used.
Grab a cup of tea and biscuit and take just 5 minutes to learn all the benefits of this miracle exercise
Why Strength Matters
Some of the benefits:
- increasing muscle mass and preventing age related loss of muscle (being able to stand up from a chair)
- preserving and even increasing bone density (ensuring we don’t break bones when falling over)
- things seem easier as body is more efficient (walking to the shops)
- improving brain and cognative function (making sure you can still do the crossword! (or wordle!)
- improving outcomes after surgery
- improving heart function
- reduce blood pressure
Exercises that we do in the strength and balance classes that help keep the muscles strong and more able to do activities of daily living (aka life).
- Sit to stands
- Lunges
- Upright row
- Bicep Curls
- Getting up and down from the floor
- Wall Press
If you would like to know more about how I can help you see all the benefits above then contact me on helenrothwell@wholelifefitness.co.uk or 07785 747669
P.s I would never actually recommend just one type of exercise, it’s important that we do a variety of exercise including endurance, balance and flexibility.
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