When we grow old, there is a need to cultivate practices, which will help regain or even boost physical strength and well-being. Strength training entails several advantages that may enable the elderly to lead a stronger, healthier, and more developed form of life. Unlike the traditional types of physical activity whose emphasis is on the development of muscles, strength training positively impacts almost all aspects of health, thus being an essential feature of lifelong fitness.
Age is also characterized by a set of changes in the human body, during which certain muscle tissues and bones will lose their density. This decline also results in a decline in the strength/mobility component, a rise in the likelihood of falls, and exacerbation of injuries worsened by the advanced age of patients. Fractures are common in elderly people and low bone density is also a causative factor of fractures, which in turn may limit an older adult’s chances of living a sound life on his or her own.
Strength training is a powerful tool in the battle against the effects of aging. It comprises of activities that would seek to enhance the strength and the tendon’s endurance, like weight lifting and the use of bands. Hence, this type of training goes a long way in reversing muscle wastage and at the same time building bones, balance, and health.
Strength training also helps the senior citizen to build up muscles and their strength thus helping in the carrying out of routine activities. This enhancement in muscle efficiency is vital to help prevent dependency on other people and various appliances.
Strength training has multiple benefits for health and It also minimizes the probability of osteoporosis and fractures due to its effect on bone density by increasing it and slowing the bone aging process.
These exercises build muscles and hence facilitate balance as well as flexibility thus reducing the risks of falling for the elderly, a factor that is likely to cause more falls among this group of people.
There are value and benefits in strength training due to the prevalence of chronic diseases that include type 2 diabetes, heart disease, arthritis, and obesity.
This form of exercise is also beneficial to mental health since it helps in the reduction of depression and anxiety, increases self-esteem, and improves cognitive function.
Resistance training can also help in the process of losing weight and maintaining it, as it helps to boost metabolism which, over time, gradually decreases.
Here are the top 10 strength training exercises specifically designed for the elderly to help improve strength, balance, and flexibility, ensuring safety and effectiveness. Ensure that you take the help of a professional or someone trusted while you carry out these exercises. Never do it alone the first time, or without proper consultation.
Hold on to the back of a chair sit on it and then get off it to build up the muscles of the thigh and buttocks. Interchanging the position with standing can help in holding the position for a longer time which will in turn help in increasing strength.
Stand in front of a wall and put the palm of your hands on the wall, the wall surface will provide support while doing the push-ups to strengthen the upper body muscles without stressing the joints that are stressed in the floor push-ups.
Stand with your back toward a chair and grasp the top of the chair for support, then, lift on your toes and then down again. This exercise is good for the development of the calf muscles as well as balance.
Stand with your back to the chair and both feet shoulder width apart and also lock one of the legs, sit on the chair, maintain the position for some time, and slowly bend the leg outwards. The same procedure is followed with the other leg. This targets the thigh as well as the lower abdomen muscles.
Incorporating a stable, low riser, the stair; steps up on one foot and then the other foot; then steps down on the same two feet. This assists in building up the legs and also enhances coordination.
Keeping the feet on the ground or in a standing position, raise and lower the arms and, if desired, small dumbbells. This is beneficial for increasing flexibility and building strength of the shoulders.
When using weights not so heavy use the bicep curls to tone and build upper arm muscles. Ensure smooth, controlled movements.
Attach a resistance band around your feet and grab both ends, then slide the bands back toward your body, following the rowing movement. This strengthens the back and shoulder muscles.
Sit down on a chair and bend one of your legs at the knee as you would attempt to set it flat on the floor then bring it back to the initial position. This exercise helps to build up the muscles of the thighs specifically focusing on the quadriceps.
Stand with one foot flat on the ground and the other foot raised as if you are going to take a step, and trace circles on the ground with the raised foot for about 10 seconds in a clockwise direction, then reverse and do anticlockwise for another 10 seconds. Besides enhancing the flexibility of the ankle, it also helps in blood circulation at the lower part of the leg.
As for the body composition modification, the evidence for older adults as strength training beneficiaries is well evident. Promotes physical health, improves mental state, as well as has the potential to positively influence the quality of life greatly. On this basis, by including strength training in the exercise regimen, seniors can not only maintain but also increase their independence and vigor. From basic exercises one can do at home right up to more choreographed protocols in a gym, beginning a strength training program is one if the best decisions that many seniors could ever make for themselves.
Calisthenics, being exercises that do not require any equipment, are ideal for building strength, for instance; squats, push-ups, and lunges among others. Other exercises that are equally recommended include stair climbing and other miscellaneous exercises such as chair exercises to help maintain muscle tone and balance.
Resistance training can also assist in shedding the pounds as well as building muscle. It increases the metabolism, given the fact that muscles consume more calories than fat while at the same time building lean muscle mass. It is therefore easier to control for weight given that you can organically incorporate exercise into your schedule.
Strength training should be done 2-3 days a week with the area of the body worked out being rested the following day. This schedule is also a good one for the growth of the muscles and their ability to develop firm and muscular tissues to avoid strains and other related injuries.