Effects of Strength training in older adults
Strength training is important for everyone ,regardless of age. Ageing, even in the absence of chronic disease, is associated with a variety of biological changes that can contribute to decrease in skeletal muscle mass, strength, and function. Ageing manifests differently between individuals throughout the lifespan.
Age-related changes in skeletal muscle mass, strength, and function may be due to disuse, impaired protein synthesis, and chronic inflammation. The old saying is true when it comes to muscle: “Use it or lose it.” In regard to muscle disuse, individuals who are physically inactive have been found to have double the risk of future mobility limitation compared with those who meet the general recommendations for physical activity.
Muscle disuse is a preventable and reversible factor. Muscle “use” in the form of resistance exercise training has been consistently shown as a feasible and effective means of counteracting muscle weakness and physical frailty, improving physical performance, increasing muscle fiber area and improving muscle quality. In addition, resistance training may improve balance, preserve bone density, independence, and vitality, reduce risk of numerous chronic diseases such as heart disease, arthritis, type 2 diabetes, and osteoporosis, while also improving psychological and cognitive benefits.
These exercises are safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—such as arthritis or heart disease—often benefit the most from Strength training exercise.
Studies have shown that people who exercise regularly sleep better; they sleep more deeply and longer and awaken less often. Strength training exercises can also reduce depression and boost self-confidence and self-esteem, and improve your sense of well-being.
Research has consistently shown the fitness and health benefits of strength training for older adults. You don’t have to decline with age! You can control these declines or even reverse them with strength training—it will have a great impact on the quality of your life as you grow older.