As we get older, inactive bodies will deteriorate faster than active ones. Resistance training as you age is an excellent method to create positive habits that will benefit your physical health, as well as your mental health.
Most gyms, health clubs, and athletic centers have space and equipment available for resistance training. Additionally, personal trainers as well as YouTube videos are a great way to help you get started.
Here are some resistance exercises suitable for older adults:
- Resistance bands
- Strength training
- Water aerobics
- Yoga poses
As you start your resistance training journey, you may consider consulting with your doctor first as they may have certain recommendations that best fit your body and health conditions. If you have Medicare as your primary coverage, you may wonder if a gym membership is covered by Medicare. If so, you can learn more about your Medicare coverage from Boomer Benefits.
Reduce the risk of falls
One of the biggest risks we face as we get older is the threat of falls. Resistance training as you age helps to maintain muscle mass and improve your balance- both of which help you to reduce the risk of falls. Resistance training can keep your limbs strong and flexible while helping you to gain stability and control over your body.
Minimizing the risk of falls in old age is an important step toward living a healthy, happy life.
Sleep becomes even more important as you age, with most aging adults requiring 7 to 9 hours each night. Getting a good night’s sleep is crucial to your health because sleep is when your body heals and recovers. A lack of sleep can lead to medical conditions like high blood pressure and depression, so getting adequate sleep each night should be a priority as you age.
Resistance training during the day will not only help you fall asleep faster at night, but help you stay asleep longer with a higher percentage of REM sleep. Resistance training as you age lets you burn off extra calories, so when it is time for bed you have no trouble falling asleep.
Preserve bone density
Resistance training builds more than just muscle. Applying controlled amounts of stress to bones can kick-start the building process, leading to stronger bones with more density. This is especially important around the hips, wrists, and spine, which are sites that are prone to fracture. Increasing your bone density helps to prevent fractures, and can also reduce the risk of osteoporosis.
We all want to live as long as possible, and resistance training may add a few more years to your life. Regular resistance training helps to ward off common diseases like obesity, high blood pressure, type-2 diabetes, and cardiovascular disease.
Resistance training as you age helps to get your blood circulating, your lungs pumping, and your muscles moving. All of which help to burn calories and contribute to a healthier lifestyle overall.
One of the greatest benefits of resistance training as you age is that you simply feel better! Burning calories and pushing your body can help to reduce inflammation, letting your joints move more smoothly without pain. Losing a few extra pounds from resistance training will also help reduce the amount of strain put on your body on a daily basis.
Additionally, the sense of accomplishment from getting out of bed and completing a workout can do wonders for your mood. Knowing that you made the choice and took the steps to take control of your health will boost your self-confidence, and give you a little extra pep in your step as you go about your day.
Getting older doesn’t mean you shouldn’t continue to be active. Getting up and getting active can have tremendous benefits for your physical and mental health. If you want to start resistance training as you age, be sure to start slow and the results will soon follow.