As we age, it’s easy to fall into the trap of sitting back and thinking that our bodies are destined to become weaker and less capable. While age related decline in strength and fitness is expected, it doesn’t mean that you can’t take action to keep functionally fit and engaged in the activities you love the most. In fact, resistance training can be a game-changer for those over 60. Not only can it help you maintain and even improve your physical strength, but it also offers a wide range of other health benefits. In this blog post, we’ll explore the remarkable benefits of resistance training for over 60’s and why it’s never too late to start.
- Preserving Muscle Mass and Strength
One of the most significant concerns for older adults is the loss of muscle mass and strength, a condition known as sarcopenia. Resistance training is a powerful tool to combat this age-related muscle loss. By engaging in regular strength exercises, you can preserve and even increase your muscle mass, leading to improved strength and functional abilities. This, in turn, enhances your ability to perform everyday tasks with ease and maintain your independence.
- Improved Bone Health
Osteoporosis, a condition characterised by weakened and brittle bones, becomes more common as we age. Resistance training places stress on your bones, stimulating bone growth and density. This can help reduce the risk of fractures and maintain better bone health as you get older. Resistance training also improves overall stability and balance, which can reduce the risk of falls.
- Joint Health and Pain
Many older adults experience joint pain and stiffness, which can affect their quality of life. Resistance training, when done correctly, can help alleviate joint pain by strengthening the muscles around the joints and improving joint stability. It can also help in maintaining proper posture and reducing the risk of developing musculoskeletal problems. One of the most effective, evidence based, long term treatments of arthritis is … exercise!
- Improved Metabolic Health
By building lean muscle through resistance training, you can increase your resting metabolic rate, making it easier to maintain a healthy weight. It also helps lower blood pressure, reduce the risk of heart disease, and improve blood sugar control, which is particularly important for older adults at risk for conditions like diabetes.
- Mental and Emotional Well-Being
Physical health is closely tied to mental and emotional well-being. Exercise releases endorphins, the body’s natural mood elevators, which can help combat symptoms of depression and anxiety. Additionally, feeling physically strong and capable can boost self-esteem and confidence, contributing to a more positive outlook on life.
- Enhanced Quality of Life
Ultimately, the combination of all these benefits leads to an enhanced overall quality of life for over 60’s who incorporate resistance training into their routine. Being stronger, more independent, and functionally fit can empower you to stay active, engage in hobbies, and spend quality time with loved ones.
Whether you’re new to exercise or have been physically active for years, consult with an Exercise Physiologist to develop a safe and effective resistance training program. An Exercise Physiologist can perform a comprehensive assessment of your current fitness level, identify any limitations or health concerns, and develop an exercise plan that suits your unique needs and goals. They can also teach proper exercise techniques to minimise the risk of injury and track your progress, ensuring that you get the most out of your training. With their guidance and expertise, you can enjoy all the advantages of resistance training for over 60’s while minimising potential risks, ultimately helping you achieve a healthier, more active, and fulfilling lifestyle.
Elossa offers a range of fun and challenging circuits combining resistance training, balance and cardiovascular exercise to help you achieve a stronger, healthier version of yourself and Do More of what you love. Book your Initial Assessment with one of our Exercise Physiologists today!