Lifting weights is so simple now days even your grandmother could do it.
A recent study that looked at resistance training activities for seniors in their sixties to nineties was published in the Human Kinetics Journals. Over the course of a twelve-week supervised training period, the individuals showed notable improvements, as noted by the researchers.
"It is commonly believed that elderly individuals, specifically those over 80 years of age, have a lower capacity to acquire muscle mass and strength," Luc van Loon, a Maastricht University professor and the study's senior author, stated to The Washington Post.
Despite this, van Loon continued his investigation: "As long as we live, muscle tissue is constantly turning over, so why shouldn't an octogenarian's muscles strengthen and grow as much as a youngster's of 65?"
According to the study's findings, people 85 years of age and older developed comparatively more muscular mass and strength than the younger group, which consisted of people in their 60s and 70s. Compared to the younger participants, who gained 38% more strength and 10% more muscle, they added 46% more strength and 11% more muscle mass on average.
Your muscles undergo various alterations as you age, which can affect your strength, stamina, and general
functionality. Sarcopenia, or the loss of muscular mass, is one of the most notable alterations. Generally speaking,
muscular mass starts to steadily decrease around the age of thirty. After the age of 50, this process quickens and
becomes more noticeable as one ages.
Obesity, high blood pressure, and type 2 diabetes have all been connected to sarcopenia. According to WebMD, it may shorten your life and raise your risk of heart disease and stroke. "It also jeopardises your freedom to live independently, along with many other things that make being an older adult happy and fulfilling, like travelling and spending time with grandchildren."
According to Better Health, there are other age-related natural changes that can be enhanced by exercise. These changes include:
- Decrease in power.
- Decrease in muscle fibre mass.
- More difficult muscle contraction ability.
- A challenge to muscle tone.
How to stay muscular as you get older
People of all ages are advised by the American College of Sports Medicine to maintain or improve their muscle strength and endurance by participating in physical activity at least twice a week. Seniors who do not exercise their muscles run the risk of developing poor balance and suffering injuries from falls.
In actuality, one of the primary reasons why elderly people end up in hospitals is falls and fractures. Seniors lose their ability to lead an active and independent life when this occurs. Therefore, seniors should think about weight training in addition to cardiovascular activities, according to Weirton Medical
Exercise with weights carries some inherent risks for older adults. The risk of injury is increased, particularly
if proper technique and posture are not used. It's crucial to consult a healthcare professional before starting an
exercise programmed. To reduce risks, it's crucial to work with a certified trainer and begin with lighter weights.
When they start strength training, the following suggestions were suggested by When They Get Older, a UK publication that offers guidance on how to support friends and family as they age:
- Start by warming up.
- Pay attention to proper form and technique.
- Start with smaller weights.
- Put on appropriate workout attire.
- For support, put on a weightlifting belt.
- Pay attention to your body.
The Washington Post quoted van Loon as saying, "You are never too old to start exercising." Seniors who lift weights benefit from increased strength as well as increased motivation and self-assurance, which motivates them to stick to their exercise regimen.
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