Lifting Weights Is One of the Best Things You Can Do When You’re Over 60
When we think of exercise for seniors it's easy to fall into chair yoga, aqua aerobics, or walking. While all those are excellent for improving health and brain function, one of the most important forms of exercise is not just for the young: weight lifting.
Science shows weight training is a superior form of exercise for seniors regardless of whether you've been doing it your whole life or have never lifted weights before.
About 80 percent of adults fail to meet recommended guidelines for physical activity. Lack of physical exercise is one of the biggest factors to aging poorly and succumbing to chronic diseases such as diabetes and dementia.
A sedentary lifestyle increases the risk of such health conditions as:
High blood pressure
While it's important to practice good form to prevent injury and make sure you're cleared by your doctor, there is no reason the elderly should stay away from strenuous activity. Using your muscles isn't inherently dangerous just because you're older. In fact, weight training will make you feel and function better.
Weight training reduces the risk of falling and injuries from falling by maintaining or increasing muscle mass and bone density.
It also promotes mobility and helps combat depression and cognitive decline.
Strength training also prolongs life and reduces all causes of death, including cancer and cardiac death.
An analysis of the National Health Interview Survey (NHIS) database found that adults 65 and older who weight trained twice a week had a 46 percent lower mortality rate.
The analysis outlined 78 weight lifting benefits for seniors, including:
Combat age-related muscle loss and sarcopenia
Burn fat and increase muscle mass
Support functional independence
Improve quality of life
Improve osteoarthritis and bone health
Increase cardiovascular health
Improve mental health and cognitive functioning
Reduce mortality risk
Fight Type 2 diabetes
Improve quality of sleep
Recover from hip fractures
Is weight lifting riskier in old age?
Lifting weights has risks at any age, however, hundreds of studies show it is perfectly safe as you age.
It's all a matter of knowing how to safely use equipment, warm up and cool down, and using proper form.
Before starting, get cleared by your doctor. This is especially true if you haven't exercised before or have taken a long break from physical activity.
One of the main goals at RedRiver Health and Wellness Center is to work with patients to improve their health, wellbeing, and quality of life. The RedRiver Health and Wellness Center team is passionate about helping ailing patients achieve optimal health, and we truly care about the success of each and every patient.
RedRiver chiropractic physicians are great advocates for prescribing physicians and endocrinologists. In fact, many of our patients see their prescribing physician(s) more frequently while under our care than they would otherwise. Our goal is not to replace our patients’ primary care physicians and specialists, but to complement their care by providing patients with nutrition, diet, lifestyle and educational support and strategies. This way, patients can learn to manage their symptoms more efficiently. We have developed rewarding relationships with many prescribing physicians across the country, and we strive to continue to building relationships with MDs, DOs, NPs, and NMDs. When health professionals can work together for the benefit of the patient’s health, it becomes a win/win situation for the one who matters most—the patient.