As we get older our bodies change in a variety of ways, unfortunately not for the better. Although we can’t stop the hands of time that make look and feel older we can do things to slow it down. Strength training is a great way to keep your muscles strong and tone. But can it help with the problems that aging has on your bones.
What does aging do to the body’s bones?
So often in older people you will notice that their posture is bad as if their back has lost its support causing them to change the way they walk and stand. The reason behind this is that the bones in the spine, the vertebrae, lose calcium and minerals causing them to become thinner. This in turn causes the spine to curve and the bones and disks become compressed together. Other bones also lose calcium and minerals causing them to become brittle. The joints between the muscles are also affected by age. They become stiff and they lose their flexibility due to the lose of fluid.
All these changes can lead to limited mobility and possibly arthritis.
What can be done about all this?
Strength training of course and a healthy diet will be your best bet at slowing down the effects of aging on your bones and joints.
Always remember to check with your doctor before starting any exercise program.
As we get older, we sometimes find that little activities like cleaning up or being on our feet for long periods of time harder than it used to be. This is no surprise to anyone. But there are exercises that you can do to make the everyday chores a little easier.
We use our hands in most everything we do. Whether it is simply picking something up and holding it, or cooking. Your hands like your arms and legs need exercise so it wouldn’t be so hard to open a jar or even open a door. The good thing is there is hand exercises that you can do that wouldn’t take much of your time and you wouldn’t have to buy a lot of expensive equipment.
If you are on your feet during the day or if you occasionally have to pick up things at work, arm exercises will help build your forearms and biceps. There are also exercises that strengthen the shoulder muscles which is vital to lifting.
And of course any lifting needs to have strong legs. Not only for raising your body up but also for balance which can be a concern for older people. A strained back at any age isn’t very fun, so avoid it with some strength exercises.
You will be surprised how a little exercise will help you do things around the house and at work.
One of the most important benefits of strength training for older people is the increased growth of bone mass. Not only will the loss of bone mass be curtailed but it is also promote bone growth which prevents injury and types of arthritis.
As men and women get older, especially women, the threat of osteoporosis becomes greater. Osteoporosis is the reduction of bone mass and the wearing away of the bone structure. Women, after menopause typically lose 1 to 2 percent of bone mass per year. While calcium supplements help with bone mass loss and osteoporosis it isn’t enough to increase bone density. Strength training retains calcium which helps stimulate bone growth. In fact as we grow older the actual lack of exercise makes us more prone to bone deterioration and possible injuries.
Wolff’s law developed by German Anatomist/Surgeon Julius Wolff better explains why strength training helps bone mass
“Wolff’s law is a theory developed by the German Anatomist/Surgeon Julius Wolff (1836–1902) in the 19th century that states that bone in a healthy person or animal will adapt to the loads it is placed under. If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading.” From Wikipedia
The best part about strength training is that even a small amount of exercises will help tremendously. A couple times a week of light weight or resistance training will make a big difference in your bone mass.
Probably the first question that you will have regarding strength training is, “Is it safe for someone older to lift weight?” The answer is yes. Age shouldn’t be a deterrent to strength or resistance training. The usual concerns are that you will hurt yourself or strain yourself. Of course you have to start out with light weights and gradually increase the weight or resistance used.
Another concern is that your body is too frail to lift any weights at all or your body wouldn’t recover from the strain that is put on your muscles. No matter what age you are when lifting weights you have to give your body time to recover, that’s why you don’t lift weights every day. Someone who is older may start out lifting only 2 days a week, maybe only a few exercises with low repetitions.
If you are consistent with your training you will be amazed at how quickly you will see results.
When most people think about weight lifting they think about young people, who either bulk up or just tone up to stay in shape. Few if any think about older people, say older then 50 lifting weights in a gym or doing resistance training of any kind. Those healthy living magazine covers are usually of young folks who are very muscular who spend hours in the gym all the time. Not often do you see individuals over the age of fifty striking a pose showing off their physique for some magazine or on TV. And most of those TV ads for physical fitness certainly target a younger audience.
But now health experts are saying that strength training, weight lifting and resistance training aren’t just for the young and not so old crowd. It has been shown that almost any age group can begin a strength training regimen and receive some benefits from it.
The best part about strength training is that you don’t have to join an expensive gym or buy a lot of equipment. You probably doubt if you can lift much weight at all right now. That’s okay because even lifting a tiny amount of weight can be beneficial.
Where do you start?
Before any exercise program check with a doctor to give you the go ahead to start exercising, and after that you can begin. Even in a little amount of time you will feel better not only physically but also mentally.
