Your Health Matters

STRENGTH TRAINING FOR SENIORS

It is especially important to take care of ourselves as we get older. We gradually lose strength as we age and our bones and joints weaken. Strength training is just what older bodies, even very old or frail ones, need to fight the loss of muscle mass and strength, according to the American College of Sports Medicine (ACSM). Strength training not only helps support the bones and joints and lessen the impact of their weakening but also improves coordination, muscle control and mobility and perhaps more importantly improves quality of life.

Here are the top 10 reasons to get started on a resistance strength-training program:

1. To build muscle strength. Adults lose between five and seven pounds of muscle every decade after 20. Only strength training prevents muscle loss.

2. To improve functional strength and flexibility. This is important because it can help keep you safe in your daily activities and make you less vulnerable to falls or other injuries.

3. To increase bone mass and density. Weight-bearing and resistance exercises can help protect against osteoporosis, a disease in which bones become fragile and more likely to break.

4. To lower body fat. Research in strength training has demonstrated a four-pound fat loss after three moths of training, even though study participants increased their daily caloric intake by 15 percent, according to the American Fitness Professionals Association.

5. To reduce resting blood pressure. Strength training reduces resting blood pressure.

6. To reduce low back pain. Research has shown that strength training can increase low back strength and alleviate low back pain.

7. To reduce the pain of osteoarthritis and rheumatoid arthritis.

8. To reduce symptoms of other chronic disease. Strength training can help to reduce the symptoms of depression, heart disease, type 2 diabetes, osteoporosis and sleep disorders.

9. To enhance your personal appearance. Improving strength and your physique can also be a plus for you self-confidence and self-esteem. Additionally, you will experience increased energy levels.

10. To improve your golf game. Believe it or not, strength training can improve golf performance by increasing club head speed and driving power. It can also help enhance other physical activities such as tennis and cycling.

The ACSM recommends two to three days a week of strength training. As with any fitness program, be sure to talk to your doctor before getting started.

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