Strength Exercises for Elderly | Weight Training for Elderly

As a normal ageing process, as you grow older, you will lose muscle fiber. The composition between fats and muscles in your body changed. The less active you are, the more your muscles atrophy (muscle masses and muscles strength) because lack of activities. One study found that 40 percent of women between ages 55 and 65 couldn’t lift even 10 pounds! If you lack strength, everyday tasks such as lifting a bag of groceries, pushing a vacuum cleaner, or lifting and playing with your grandchild may tire you—or worse, cause a elderly muscle sore or elderly muscle cramps.

You will start to limit activities and your weakness can interfere with daily normal activities like getting up and walking, which can put you at risk of falling. Strengthening exercise techniques for aging people can reverse aging’s effects on muscles. A strong back, firm abdomen, lean arms, and sturdy legs help you function not only under normal conditions, but abnormal conditions as well—that is, when you need an extra burst of energy or strength in an emergency in your golden years.

Strong muscles go hand-in-hand with strong bones. Studies among healthy men and women between the ages of 64 and 84 have shown that those with higher muscle strength have higher bone density. Therefore, strength exercise for elderly may also help reduce the risk of osteoporosis or loss of bones’ mass.

Aerobic exercise and strength exercise for elderly is a significant part of a healthy lifestyle for older people. Exercise for the elderly is an especially important part of maintaining mobility, good health, and a positive outlook for senior people. Even elderly or individuals with chronic illness such as type-2 diabetes and cardiovascular diseases can benefit from weight training for elderly. In real daily activities, doing regular strength exercise or weight training for elderly can be a crucial part of minimizing occurrence of chronic disease symptoms.

There are three types of strength exercise for elderly—lifting free weights such as dumbbells or milk cartons filled with water, working out on weight-training equipment that uses hydraulic fluid or air rather than weight, and using your body’s weight in exercises such as push-ups, sit-ups, and chin-ups.

The type of routine you choose depends on your preference, your access to a gym or health club, and the amount you are willing to spend.

As with any exercise program, you should get your doctor’s permission. Blood pressure goes up during strength exercises, so if you suffer from high blood pressure or heart disease, be sure to ask if the exercise is safe for you. If you have arthritis, you should still be able to improve your strength, depending on how limited you are by this aging chronic disease. Some authorities suggest that arthritis patients use weight-training for elderly program or specific machines rather than free weights. This allows them to limit the range of motion and provides better protection to the joints and the back. If you have elderly muscle sore or elderly muscle cramps, then you need a thorough examination from physician before go for the training.

Before lifting anything, warm up for about 10 minutes with light exercise. This is a normal prelude for any exercise activities. This increases blood circulation and warms your muscles. Afterward, spend another 10 minutes stretching to prevent muscle stiffness and soreness. These activities help prevent injuries during exercises for elderly.

If you work out three times a week, you can expect to see results in three to six weeks and significant improvement in 12 weeks. As you improve, you need to lift more weight or work out longer. More weight adds more elderly muscles mass and strengthen your muscles as well. Working longer with the same weight improves muscle tone and definition.©