As we age, going to the gym or exercising at home may not be the option for many seniors. Morning or evening walk is fine. But aging is associated with a number of physical and functional declines. All of this can contribute to an increase in falls, frailty and disability. Loss of muscle mass and strength with age plays a major role in this. According to a 2003 study published by the National Library of Medicine, strength training exercises can help combat weakness and weakness. What this basically means is that there are many health benefits of strength training for seniors!

To know more about strength training and aging, connect with Health Shots Delhi based certified fitness expert Abhi Singh Thakur,

strength training for seniors
Strength training is important for seniors. Image Courtesy: Adobe Stock

What is strength training?

strength training It’s a form of exercise that focuses on improving muscle strength, endurance, and overall fitness, says Thakur. The key aspects of strength training are:

1. Resistance

The use of external resistance, such as heavy objects or your own body weight, to challenge the muscles, allowing them to adapt and become stronger.

2. Intensity

Gradually increasing the load or resistance over time to keep challenging the muscles.

3. Duplication

The number of times a particular exercise is performed in a set.

4. set

A set of repetitions is performed consecutively, followed by a rest period.

5. Rest Interval

Time is taken between sets for the muscles to partially recover before the next set.

6. Progressive Overload

The concept of progressively increasing the intensity or resistance of exercise in order to allow muscles to adapt and gain strength over time.

7. Compound Exercises

activities that involve multiple muscle groups at once, such as squatDeadlifts, Bench Press, Rows, Push-ups and Pull-ups.

8. Isolation Exercise

Individually targeting specific muscles, such as bicep curls or triceps extensions, shin raises and shoulder raises.

exercise for older adults
There are many benefits of strength training for older people. Image Courtesy: shutterstock

Benefits of strength training for seniors

Strength training becomes even more important as people age. Here are some of its benefits:

1. Muscle strength and mass

As people age, they experience a natural decline in muscle mass and strength (sarcopenia). strength training can take care of this
Stimulating muscle growth and improving strength, which is important for maintaining independence and performing daily activities, says Thakur.

2. Bone health

Older people are at higher risk of osteoporosis and bone fractures
due to lack bone density, Exercise, especially weight lifting, can help improve bone health and reduce the risk of fractures by stimulating bone rebuilding and strengthening.

3. Balance and Stability

Strength training exercises that target the muscles of the core and lower body can enhance balance and stability, thereby reducing the risk of falls, a common concern among older adults.

4. Joint Health

Strengthening the muscles around the joints can help improve joint stability and reduce the discomfort associated with osteoarthritis, a common condition among the elderly.

5. Functional Independence

By improving muscle strength and endurance, older people can maintain or regain the ability to perform essential daily tasks such as walking, climbing stairs, and carrying groceries, which contributes to overall functionality.
Freedom, shares the expert.

The best strength training exercises for seniors include squats, push-ups and lunges.

But note that when older adults engage in strength training, safety should be kept a high priority. It’s also important to consider fitness level and any underlying health conditions.

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