Strength training to prevent falls in 60-plussers

Unfortunately, aging people believe they are going to hurt themselves if they start lifting weights. That’s not true! According to WebMD experts, one of the best decisions anybody can make is to start building lean muscle, even at age 60 or 70!

Strength training does not only helps you to increase your metabolism and burn fat. It also decreases the risk of serious injury because it strengthens your bones, your body, and your muscles, it helps to deter disease, to increase bone mass, and to make you feel confident and happy in your body and life.

If you are immobile, like in a wheelchair or bed, you can still increase your muscle strength with a modified exercise routine. Even if you use cans of soup for strengthening your biceps it’s better than nothing! 

Fact: one of the greatest risks to seniors as they age is falling. A spill could lead to a broken hip or leg. This is a serious injury that jeopardizes your life expectancy and quality of life. 

PREVENTION is everything

Centers for Disease Control and Prevention state strength training for 60-plussers is both safe and effective. In addition, it’s not just about the physical benefits. The profound impact on your emotional and mental health is also immeasurable.

Benefits of strength training help decrease or reduce the risk of…

  • Diabetes
  • Arthritis and chronic joint pain
  • Back pain and stiffness
  • Osteoporosis and osteoarthritis
  • Obesity
  • Depression and other mental conditions

And also…

squat, the easy way
  • Builds muscle strength to restore balance and coordination that helps to prevent falls. 
  • When we age, this natural process takes away some of our balance and coordination. If you don’t counteract this you increase the risk to fracture something that could be detrimental to your health and wellbeing.
  • Strength training regularly and with proper full extension techniques will help you improve your flexibility and balance, which of course supports a lower risk of falling. 

A research study conducted in New Zealand discovered strength training in women over 80 decreased their risk of falling by about 40%!

Another key factor for strength training in women over 60 is that post-menopausal women lose about 1-2% of their bone mass yearly. Regular training your strength will decrease your risk of fractures considerably.

The stronger your bones the less likely you are to hurt yourself 

We are all well aware of the battle of the bulge over 60. The more fat you have on your frame the harder it is for your joints to function. The constant strain wears and weakens them, leaving you more likely to trip and fall and injure yourself. 

Weight Control

By building muscle, you naturally increase the rate in which your body burns fat, your metabolism. means that your body, works with you to control your weight and not against you. This makes it much easier for you to find your healthy weight and stick to it.

Improve Sleep

Studies from Harvard University show regularly strength training of just 15 minutes per day, 3 days a week will help improve sleep. In addition, when your body and mind have the chance to rest and restore you are more alert and aware. This  of course decreases the chance to get clumsy and fall or strain yourself which may lead to chronic injury.

Bottom Line

There’s no doubt that regular exercise, at least 45 minutes per day that includes cardio and strength training, will help improve every facet of your health. This will tremendously decrease your risk of falling and your risk of jeopardizing your good health.

Make the decision to take action and start strength training in the name of your good health!

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