As you enter the ages 45 and above, you will begin to feel your joints starting to ache randomly. You will realize that you are getting weaker with age. You may also begin to fear the days where you can’t independently take care of yourself anymore. Now, wouldn’t you just love for these problems to not come up ever? To stay the fit person you are in your 20s or 30s forever? That would be the dream isn’t it.
However, with our current advancements in medical technology, everlasting youth is not a possibility yet. This is all part of the aging process. It’s something we must all accept as we go into our 60s and 70s. As bleak as it is, I can say that this doesn’t have to be the definitive case after resistance training comes into the picture!
Why do I recommend this to the elderlies?
As you may have read from my previous articles on resistance training, it’s no secret that I love this type of exercise the most. While I tend to focus more on younger audiences, I wouldn’t discount its benefits for life longevity and quality for the older folks.
In a National Health Interview study, adults who are 65 years and older who trains twice a week has a 46% decreased risk of all-cause mortality. Not only is it beneficial, it is also simple and readily accessible to anyone who is committed to age healthily. The list below are the top 4 reasons on why I recommend it.
1. Combating age-related muscle loss
Sarcopenia is the syndrome in which the loss of skeletal muscle mass and strength leads to the person growing frail. This can soon turn their daily activities dangerous where even a slight fall is dangerous. In addition to nutrition planning, properly dosed resistance training can work wonders for them in maintaining (or bulking) muscle mass, albeit at a slower rate.
This helps to reduce the risk of falling by overall improving the sense of balance and movement control. Even if a fall were to occur, the injury would be far less severe!
2. Safeguard against NCDs
The affliction of non-communicable diseases (NCDs) affects everyone in any age groups who don’t exercise healthy living. The effects on elderlies are worse off, given how much more susceptible they are to diseases. That’s where resistance training comes into play. By simply being physically active, you are already warding off obesity, one of the primary root causes of NCDs.
Resistance training is easy to start with and simple enough to fit into a daily routine. Hence, the emphasis on my recommendation of this exercise! Even with just daily short walks, the health benefits can do wonders in maintaining a healthy weight and a tiptop cardiovascular system.
3. Improving bone health
In addition to the ability to enjoy more independence, better body composition and reduced risk of suffering from a myriad of diseases, we can also add improving bone health into the seemingly endless list of benefits.
As we get older, our bones get weaker. Particularly in women, who can lose up to 3.2% of their bone composition 4 years earlier compared to men . It is more common for the elderly to experience joint discomfort such as osteoarthritis which limits their walking. Resistance training has been shown to reduce pain for those afflicted with osteoarthritis while improving overall bone health and mineral density.
4. Depression be gone!
Resistance training also plays a role in managing depression. Who would’ve thought!
According to the Centers for Disease Control and Prevention, depression affects about 1-5% of the general elderly population. It is not surprising as most retirees are cooped up at home without much direction or a goal to get excited about anymore. Depression can easily creep in during this rudderless condition.
By doing some daily exercise, it has been shown to improve levels of anxiety and overall tension with a 50% reduction in depressive symptoms. Accompany that with some hobbies or activities that gets the mind and body moving – then it will substantially reduce the risk of depression further!
The golden years
Ages 65+ is often considered the golden years, you’ll have the most time and money after retirement – and yet, most are unable to enjoy them due to their failing health. If you’re young, avoiding poor choices now is a wise investment. If you are already in your golden years, I’s say it’s never too late to kickstart your health journey with us!
I believe that we all want to live a long and fruitful life. Either to enjoy for oneself, with partners or with family and friends – none can be possible if you are too bedridden to even get up on your own. Starting resistance training (or any form of exercise really) is one of many choices you can make now for your future self.
P.S. If you have friends or families that are still unsure or unwilling to exercise than I would implore my readers to share this article with them. I hope that it can help encourage them to start being fitter for their loved ones’ sake 