Why Is Weight Lifting Exercise Beneficial for Seniors?

The condition is called sarcopenia.

Sarcopenia can result in certain different chronic conditions and increase the burden of chronic illnesses. According to current research, weight lifting exercises can combat frailty, weaknesses, and debilitating consequences. The exercises can help build muscle mass and muscle strength when done regularly, two to three times a week. The exercises also aid in preserving bone density, vitality, and independence with age.

Additionally, weight lifting exercise has the aptitude to counter the risk of osteoporosis and other symptoms and signs of many chronic illnesses, including arthritis, heart disease, and type 2 diabetes. It also improves sleep and reduces depression.

Seniors who do weight lifting exercises also have increased body fat and bone porosity, stiffer joints, reduced aerobic capacity, slower metabolism, and reduced aerobic capacity.

The following is a list of the regular changes in our bodies as we age, but they don’t become extreme when we do enough weight lifting exercises. Bone fractures

It is common for seniors to have bone fractures and breaks due to osteoporosis and loss of bone density. Other causes of osteoporosis may need medical attention, but there’s solid evidence that weight-lifting exercise improves bone density. Strength training and weight-lifting aerobic exercise help increase density and reduce the chances of bone breakage.

Loss of muscle mass

An average adult loses up to a quarter of their muscle mass by age seventy. The loss mainly occurs due to inactivity and disuse. All kinds of exercise can reverse the loss and aid in building muscle strength and mass, but weight lifting and strength training are among the best.

Functional Movement Impairment

Weight lifting for strength is vital for overall function improvement. Seniors can improve their mobility and walking distance and reduce the use of assistive walking devices like walkers and canes when they regularly do weight lifting exercises.

Strength building also contributes to the well-being of all other functional movements, including sitting and getting in the bathtub. Therefore, life becomes more manageable with exercise and access to extra activities. Body composition and fat gain.

Most older adults, especially women, are prone to gaining more fat as they lose muscle mass. The composition puts them in danger of contracting chronic diseases. Most types of exercise help maintain good body composition, and weight lifting exercise is an essential factor.

Mental Health Issues

Mental health needs attention just like physical health does with age. Growing older can bring about loneliness, social isolation, and depression, among other mental health problems. Building strength increases mobility and overall health improvement and helps enhance a good mood and overall life quality. Among the fundamental reasons for exercising and lifting specifically is to minimize and slow down aging changes.

Weight Lifting Safely

Regardless of age, safety is always a priority while exercising. Seniors need to use extra caution compared to youngsters. Older clients may have little or no experience with weight lifting. Those who have past experience may need to push and do more than their bodies can handle safely. They need guidance on safe, gradual, and progressive weight lifting. There’s a need to assess the strength and flexibility of clients for the trainers to know where to start. These are the factors to keep in mind for safe weight lifting exercise.

Knowledge

When starting out, it is wise to train for a couple of weeks. Everyone needs to get good teaching on safety measures, good form for the training sessions, and the gym. Also, it is advisable to get advice on how to do the exercises at home and how to breathe during each of the movements.

Don’t Strain

After the training, you can start to have a routine of strength training moves like hitting all the muscle groups in every session. It is good to start with one or a couple of sets of each exercise for between eight and fifteen reps. Continue practicing good breathing and working on form.

At this point, remember to listen to your body and differentiate between good pain and fatiguing muscles and bad joint pain resulting from an injury. Don’t increase the pace during the first two weeks’ phase, but get into the routine and have a safe and clear focus.

Going Strong

When you get enough knowledge, can listen to your body in good form, and can breathe well and safely, you can start accelerating for more significant gains. You can consider increasing weights, adding new moves, modifying exercises, and trying different types of strength training.

Conclusion

It is never too late for anyone to start weight lifting exercises. Seniors need to do chair squats, biceps curls, and triceps extensions by starting with zero weights and slowly progressing to light weights to guide form. Also, arm raises and rows are excellent exercises when you gradually add weight. Seniors need to progress slowly, from simple moves to adding weights and more challenging moves. You can then progress to lunges, crunches, planks, and exercises with weight machines. Weight lifting exercises are the best way to a better quality of life, among many other benefits. Keep it here for excellent tips on exercise, looking good, and getting the best out of life!