As we age we can do more than just hope for a strong, mobile body. The myth is that as we grow older we get much weaker and suffer more aches and pains. We've been told that losing muscle and gaining fat are just part of the natural aging process. The fact is that many of the symptoms of old age are really the symptoms of inactivity---of using our muscles less! Muscle weakness, bone loss, and sluggish metabolism are changes that accompany aging but are not solely caused by it.
Use it or lose it! We have
heard this phrase before and it’s a perfect one to describe what happens to our
bodies as we age. We can slow and
possibly reverse many of the symptoms associated with aging by increasing our
strength and flexibility. They still haven't found the fountain of youth, but
maybe through strength training we can come closer to turning back the clock. I
like that thought!
Strength training is
extremely important in combating the age-related declines in muscle mass, bone
density and metabolism. It is an effective way to increase muscle strength and
to shed unwanted inches. Strength training also helps to decrease back pain,
reduce arthritic discomfort, and help prevent or manage some diabetic symptoms.
Physical inactivity causes an average muscle loss of 5-7 pounds per decade. This muscle loss leads to a metabolic rate reduction of 2-5% per decade. Calories that were previously used for muscle energy are put into fat storage, resulting in gradual weight gain. One study on older adults showed that a 3-month basic strength-training program resulted in the exercisers adding 3 pounds of muscle and losing 4 pounds of fat, while eating 15% more calories!
Researchers at Tufts University have recently found that strength training can add bone density. Prior to this research, it was thought that women might be able to slow their bone loss, but not increase their bone density. This new study shows that strength training at any age can actually add bone, not just slow its loss!
According to Tufts, sensible strength training may be one of the best ways to get relief from your arthritis. Not only will it help to lubricate and nourish the joint, strength training will also strengthen the muscles around the joint, providing it with greater support.
As people age, glucose sensitivity decreases. Poor glucose metabolism is associated with Type II diabetes. One study found that after 4 months of strength training, there was an average increased glucose uptake of 23%!
Strength training involves briefly working your muscles, on a regular basis, a little more than they are accustomed to working. This causes your muscles to become stronger and more toned. Also, your tendons, ligaments and bones will be strengthened. This strengthening will make your joints more stable and less prone to injury. Everyday tasks will become easier, such as picking up grocery bags or grandchildren, getting up from a low sofa or going up stairs.
Fortunately for me (since
I’m living in a 24’ RV—no room for dumbbells, a weight bench, etc.) exercise
bands are an effective tool for strength training. When you strength train, your
muscles exert a force against some type of resistance. It doesn't matter if
this resistance is from machines, dumbbells, or rubber tubing---your muscles,
connective tissue, and bones will respond by getting stronger.
A research study found
that older adults who used exercise bands for 12 weeks on a moderate program
increased their strength an average of 82%. Exercise bands are inexpensive,
compact, easy to use, and a convenient means of strength training. They also
allow for training muscles that dumbbells can't train in a seated position,
such as the chest and mid-back. Because an exercise band only weighs a few
ounces, it is very portable and compact.
So, here’s the bottom line: If you want to stay fit,
trim, strong, mobile, and physically independent as you age, then you should be
strength training for 30 minutes, twice a week. There isn't another investment
that pays off as well.
