Strength Training for Older People
Ranked #5,844 in Healthy Living, #106,156 overall
Strength training is for any age!
When the subject of exercising comes up for older adults many people think about walking, low impact aerobics and water aerobics, All safe and perfectly good programs to stay in shape.Rarely does the idea of strength training for older people come up. Lifting dumbbells and barbells with various amounts of weight on them didn't seem right for older folks.
Well, now the health industry doesn't only approve weight lifting or resistance training for older people it encourages and recommends it.
It is official, strength training is for everybody
Well, now the health industry doesn't only approve weight lifting or resistance training for older people it encourages and recommends it.
It is official, strength training is for everybody
Benefits of strength training for older people
strength training is good for everybody!
- As with anyone who lifts weight, your heart will be glad that you did. A leaner, stronger body is easier on the heart that one out of shape
- Strength training helps with balance and balance more important as you grow older.
- Strength training helps build bone mass which in turn helps fight off types of arthritis like osteoporosis.
- Lifting weight like any exercise just makes you feel better.
Prevents falling...
One in three adults over the age of 65 falls each year. Strength training can help with that.
What is sarcopenia?
If you have read anything about muscle loss on the internet then you probably have heard about sarcopenia. As we get older our muscles and strength degenerates and this is called sarcopenia. It is most noticeable in older folks when they try to do simple tasks like cleaning or picking things up.
Fortunately with the help of strength training sarcopenia can be controlled. Another reason to lift weight!
Fortunately with the help of strength training sarcopenia can be controlled. Another reason to lift weight!
Are you worried that you can't lift any weights at all?
You may think that you will have to buy a lot of expensive equipment to start strength training, but that isn't the case. If you feel you are ready start out with dumbbells that weight a pound a piece. They are relatively inexpensive and that is all you will need to start.Now if you feel that even one pound is too much you can start out by doing your exercises with a book. Gradually you will get strong enough to work you way up to the dumbbells. There is no rush, take your time and you will be surprised at how fast your strength will increase.
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Don't let age hold you back!
blog results from Google
- Caring for the elderly
- But in the not-too-distant future I expect that most of my patients will be 75, or older, because people are now living longer and this increased longevity means that our society contains a greater proportion of elderly citizens.
- In-Your-Face Fitness: Dumbbells can make you brainy
- Here's one: The brain benefits of resistance training (such as lifting weights) seem to differ from those you get from aerobic exercise. "Aerobic exercise improves ability to coordinate multiple things, long-term planning and your ability to stay on ...
- New wellness program expands options for seniors
- Rajagopal has three goals: to help people age in place, no matter where they live. She also wants to educate them about the benefits of exercise and a healthy diet. And she wants to improve their strength and balance to prevent falls, since falls are a ...
strength training books
It is always a good idea to read up on strength training especially if you are new to it.
Motivation for strength training
If you are older you may think that there isn't really a reason to start lifting weights and there might be reasons not to start. You might worry about hurting yourself, or you wouldn't benefit that much from it. What is the motivation that will drive you to start a strength training program? That's easy, your health! You will also feel better and have more energy. You will be surprised at how quickly a little weight lifting or resistance training can help.
Exercise equipment
Give yourself a Neck Massage after a rough workout!!
Chair Exercises
Before starting any exercise program always check with your doctor to make sure that you are ready for such activities. Also make sure that the chair that you sit in is sturdy and comfortable. You should be seated so your back is straight and you are not sitting low in the chair.
- Arm circles - With your arms straight up in the air move them in a circular fashion to the left then the right. Do this slowly so you can feel the muscles working.
- Chest exercise - Put your arms straight ahead of you. Keeping your arms straight pull them back till they are straight out from your shoulders.
- Neck exercise - Look straight ahead to begin then turn your slowly to the right then the left. If this causes you to be dizzy stop immediately.
- Back exercise - With your hands on your knees, move your torso forward as far as possible without being uncomfortable.
- Torso exercise - Once again put your hands on your knees, looking straight ahead, put your right shoulder forward and pull your left shoulder back, then do it with the left shoulder going forward. This is great for building flexibility in the back.
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Let me know what you think...
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goo2eyes
Oct 19, 2011 @ 3:58 am | delete
- the bones of old people are brittle. i guess that they should not lift any heavy dumbbells. they might end up with displaced joints.
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awakeningwellness
Sep 14, 2011 @ 7:22 pm | delete
- I walk large dogs everyday which is kind of like walking and bench pressing at the same time but now I am thinking about adding a few weight exercises too.
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WorkitSmart
Aug 31, 2011 @ 8:23 pm | delete
- I always thought if I'm fortunate to be a little ole lady one day, I want to be a healthy little ole lady.
Dee :)
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Soheil
Aug 18, 2011 @ 4:17 am | delete
- Strength training guides are available for every situation, but how do you know which is right for you? Strength training is not just for bodybuilders and weight lifters. It is for everyone who desires a healthy lifestyle.
Any exercise routine should include a strength training component. It doesn't matter if you are a stay-at-home mother, an athlete or an office worker; strength training is crucial for internal and external fitness. ab strength guide
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Tipi
Jul 14, 2011 @ 8:03 pm | delete
- The benefits of strength training certainly can include living independently and self sufficiently for extended periods of time and that is something we should all be aiming for. Nicely done!
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by davidstillwagon
davidstillwagon
Hi, I'm David Stillwagon. I live in Atlanta with my wife and son. I blog on health and age issues.
I am originally from Uniontown Pa. I have lived in...
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