Strength Training: A Vital Exercise Routine for Healthy Aging
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Staying physically active as you age is essential for maintaining a good quality of life and preventing age-related muscle loss and chronic diseases. Regular strength training is a critical component of this approach, as it helps build and maintain muscle strength, which can significantly impact overall well-being.
Age-related muscle loss, known as sarcopenia, typically begins around age 40 and becomes more common in adults aged 60 and older. Sarcopenia is associated with a higher risk of falls, cardiovascular disease, metabolic issues, and other health problems. Proper resistance training, appropriate for all ability levels, can help slow down the decline in muscle function and prevent some of the consequences of sarcopenia.
Recent research shows that low muscle strength is a significant factor contributing to sarcopenia. Therefore, effective resistance training programs prioritising strength improvement are vital for addressing this issue. Muscle strength tends to decline faster than muscle size, emphasising the importance of strength training as people age.
Regular strength training, performed with moderate-to-heavy weights, is effective and safe for combating sarcopenia when done correctly. Despite the benefits, a relatively low percentage of Americans aged 50 and older engage in strength training regularly.
The National Strength and Conditioning Association recommends two to three days of weekly strength training for older adults. These workouts should include one to two exercises per major muscle group, focusing on multiple joint movements, with six to 12 repetitions per set. Rest between sets is essential, especially for challenging sets, with up to five minutes of rest. A program like this should be done two to three days a week, with 24 to 48 hours between sessions.
Such a program can help improve muscle health and reduce the risk of sarcopenia and associated health issues. It doesn’t require an extensive time commitment and can be completed in less than an hour, making it achievable for most individuals.
It’s crucial to understand that there’s no single right way to do resistance training, and it can involve various approaches, such as Pilates, yoga, circuit training, or using resistance bands. The key is to exercise regularly to maintain muscle health and overall well-being.
