Fitness
Here's Why You Should Strength Train As You Get Older
Image by: Anna Shvets/Pixabay
Fitness
Here's Why You Should Strength Train As You Get Older
As we age, a shift in our physical abilities is somewhat inevitable—but it doesn’t have to be life-changing.
Recent studies show that incorporating strength training into your daily routine as you age helps maintain muscle mass, improve mobility, and even increase your healthy years of life.
Strength training, also known as resistance training, is all about muscles contracting to lift a heavy object against the pull of gravity. This could be as simple as adding light weights or resistance bands to your exercise routine or using your own body weight by doing push-ups or squats.
"It's important to stay functionally fit to prevent too much muscle loss so you can continue to enjoy things in your daily life,” says Leigh Graham, the owner of the GTA-based seniors personal training company Vintage Fitness.
Maintaining an active lifestyle has been shown to reduce your risk of falls and chronic disease, improve mental health, and prolong independent living. And, spoiler alert, you don’t have to lift 200-pound weights to reap the benefits!
“Assess where you’re starting from and go from there,” says Graham. “If you've never lifted weights before, then start with your body weight.” She suggests spending around 30 to 45 minutes on strength training two to three times a week.
The best part? It’s never too early or too late to start.
"No matter when you start, you can still put on muscle, increase bone density, and see those cardiovascular benefits,” says Graham. “The best time is as soon as possible to build the habit.”
3 gentle exercises to improve bone density and build muscle
1. Stairs
Taking the stairs is great for your health in a whole range of ways. From bone health to muscle mass to cardiovascular benefits, this is an easy exercise you can incorporate into your everyday life. If you have the time, Graham always recommends that clients go up and down the staircase two extra times.
2. Standing push-ups
"While you're in the kitchen waiting for your toast to pop, I always suggest doing push-ups against the counter,” says Graham. This gentle strength exercise uses your body weight to build muscle but isn’t as strenuous as a full push-up. That said, if a floor push-up is more your jam, that’s even better!
3. Sit-stands
As we age, simple movements such as sitting down and getting back up can become more difficult. “This is essentially a squat, but you’re supported by a chair,” says Graham. By using the major muscle groups in your legs and your core, sit-stands improve coordination, balance, and strength.
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