If you want to do what you can to support healthy aging, make sure you're getting your exercise—including regular strength training. It's never too late to start.
Why strength training matters
Strength training—also called resistance exercise—helps keep your body healthy and strong. That's important as you age, since muscle mass naturally declines as you get older. When you are stronger, it's easier to safely move around, climb stairs and perform other tasks, like carrying groceries.
Resistance exercise may also help you:
• Keep your bones strong. It may even help prevent or delay osteoporosis.
• Maintain a healthy weight by helping your body burn calories more efficiently.
• Reduce your risk of falling by improving your balance and muscle control.
In other words, strength training may help you live longer and better and stay independent in your home.
Adding strength training to the mix
For greater overall benefits, you'll want to incorporate strength training into a well-rounded exercise program that includes aerobic exercises (like brisk walking) and exercises that boost your balance (like standing on one leg). And you can do strength training without joining a gym. Here's how:
Use your own body weight for resistance. Try pushups, pullups, situps, planks, squats and lunges.
Use resistance bands. Resistance bands are stretchy, often elastic bands that create tension and resistant pressure when you pull on them. Resistance bands work much like lifting free weights to strengthen your muscles.
Lift weights. Use handheld dumbbells or a weight machine.
Try yoga or tai chi. Certain poses can improve your strength and balance at the same time.
Getting started
These tips can help you start strength training—and stick to your routine.
Talk to your provider, especially if you haven't been active in a while or if you have a health condition.
Do strength exercises two to three times a week. Aim to do at least one full set of each exercise. A set is eight to 12 repetitions, or reps, of an activity—for instance, one situp is one rep.
Start slowly. Use lighter weights and do fewer reps at first.
Work on different muscle groups, including your chest, arms, legs and shoulders.
Your Watson Clinic
Family Medicine or
Internal Medicine provider can offer additional guidance on staying strong as you age. Call 863-680-7190 to schedule an appointment.
Sources: American College of Sports Medicine; American Council on Exercise; Centers for Disease Control and Prevention; National Institute on Aging