Strength Training for Seniors

 

Beginning at age 30, the body naturally starts to lose 3–5% of muscle mass per decade, accelerating after the age of 50. If muscle loss worsens, it can advance to a condition called sarcopenia. Sarcopenia is the loss of muscle and strength that can happen when someone gets older and does less physical activity. This may cause trouble with daily activities like standing from a chair, walking, twisting the lid off a jar, or carrying groceries. Over time, loss of strength can lead to falls or other injuries. Currently, it is estimated that 10–20% of older adults have sarcopenia, although it could be even more prevalent because diagnosis and treatment of sarcopenia is not yet common.

Strength training shows the most promise in preventing sarcopenia. Doing exercise that moves and uses your muscles, like lifting weights or doing push-ups, and eating a healthy diet can help you stay strong and reduce your risk of getting sarcopenia.

Is sarcopenia inevitable? Unfortunately, loss of muscle mass and strength as we age may be inevitable... but studies are showing that sarcopenia is not only preventable, but also reversible with the right exercises in a matter of weeks.

We all recognize that exercise is important, but what exercises best slow or reverse muscle loss and weakness? Not all exercises have the same benefits. Doing the wrong exercises with not enough or too much intensity can either waste your time and energy or worse - lead to injury.

In the following video are five exercises that most anyone can do at a comfortable level of challenge that will slow or reverse muscle loss and weakness. After watching the video, begin to incorporate an exercise regimen in your daily routine. The key to improved strength and mobility as we age is consistency. Its important to understand that making a plan to do these exercises on a regular schedule, at moderate effort, leads to desired results. In short, they include:

the Squat

Modified Crunch

Reverse Lunges

Modified Push Up

Glute Bridge

In addition, regular walking is the best form of movement the human body can do to optimize health. Get out there and walk your way to better health. And if you need to tone up your legs and back to more safely climb stairs, you may wish to watch the following video to learn what specific exercises for seniors help to build strength and confidence in climbing stairs.