The American College Of Sports Medicine recommends weight training for all people over age 50 and tells us even those into their 90s can benefit. You may find your balance improves, your walking pace is faster, and climbing stairs will be less difficult, so you are less likely to fall.
The aging process compromises muscle cells' ability to repair damage done to them, meaning human bodies lose muscle cells as they age. Seniors who work at it, however, can still make strength gains.
Research has found that weightlifting helps seniors prevent bone and muscle loss. and may even help prevent dementia. The Center for Disease Control recommends that seniors do strength-building exercises at least twice a week in addition to aerobic exercise.
Heavy weights.
Lifting weights is a great way to build muscle strength, but when you're over 50 there is no reason to push yourself too hard. Try a slightly lighter weight that you can safely do 10 to 12 reps with.
At least 2 days a week of activities that strengthen muscles.
Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.
Using fitness equipment and weight machines (such as a bench press machine) can be easier for seniors to master proper technique and form. With free weights, you have to have excellent core strength and body control to master form. With a weight machine, you can focus solely on the muscle you intend to work out.
Age is not necessarily a factor when it comes to fitness level. Everybody's body and lifestyle are different which affects the type of workouts that are most appropriate for you. Age doesn't matter as much as your particular stage of fitness and health.
The good news for seniors who have never engaged in a resistance training program, is that it's never too late to start. In fact, many studies show that seniors over the age of 70 can experience similar gains from regular strength training as young adults.
Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder. If you don't have a set of weights, you can use your body weight with resistance exercises like push-ups and squats.
For adults over the age of 50, the ACSM recommends the following: Men (50-59): Between 10 and 12 pushups. Men (60+): Between 8 and 10 pushups.
Numerous experts recommend resistance and weight training as the best ways to rebuild muscle. And in addition to building muscle mass, this type of exercise increases bone mass, which is another key to remaining mobile as you age.
aim to be physically active every day, even if it's just light activity. do activities that improve strength, balance and flexibility on at least 2 days a week. do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both.
In fact, the survey of 2,000 adults found that on average, the age when most in the survey felt too old to work out regularly was just 41 years old.
You should be aware that walking can tighten your skin, aid in weight loss, improve blood circulation, boost energy levels, and lower your risk of developing a number of chronic conditions, all of which can help you stay youthful.
By strength training either by using resistance bands, weights or aerobic exercise, such as swimming, you can rebuild muscle and prevent bone loss. Taking care of your core and your spine has the added benefit of keeping your body and joints strong, and your taller posture will shave years off of your appearance.
Only 1 in 4 older adults are lifting weights
It began in 1993 and includes 154,897 men and women between 55 and 74 years-old from across the country.
Dumbbell exercises are some of the best ways for seniors to strength train, if they are performed with the proper precautions. Dumbbells allow seniors to isolate muscle groups to strengthen, while improving balance and flexibility. Some ideal dumbbell workouts for seniors include: Bent-over row.
Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.