The Importance Of Maximising Your Strength As You Age
Strength training and building muscles are vital for us as we age, but many older people see it as something just for the young, or have visions of body builders lifting huge weights at the gym. Current research however is proving that strength training exercises can combat a huge range of age-related conditions, and is one of the most important things that you can do to ensure you age well.
Muscle strength typically peaks at around the ages of 30 to 35 and then gradually declines, a process that starts to accelerate after 65, particularly for women. This age related muscle loss is known as sarcopenia, and of course it’s a natural part of aging.
The impacts of age-related muscle loss can include a risk of falls and injuries, increased frailty and poor health and decreased physical function in everyday tasks like walking, climbing the stairs, or getting in and out of a chair.
Regular (2 to 3 days a week) strength training will build muscle strength and preserve vital bone density, along with reducing the risk of osteoporosis and many of the symptoms associated with heart disease, arthritis and type 2 diabetes.
This all sounds positive, but before you head to the gym and start pumping iron, or worry about turning into an older version of the Hulk, let’s look at how you can build muscle and stay strong without too much grunting or groaning or turning green.
What are strength exercises?
A strength exercise is any activity that makes your muscles work harder than usual; this will increase your muscles’ strength, size, power and endurance and will usually involve using your body weight or working against a resistance.
If you can lift weights at the gym or at home then that’s a great way to build strength, but you can get great results from digging or shovelling while gardening, climbing the stairs, hill walking, cycling, dancing or the old ‘favourites’ of push ups, sit ups and squats.
Preventing Falls
Exercises that improve leg strength, balance and coordination play a huge part in avoiding falls, which can be devastating to the older population. A friend of mine with Parkinson’s knew that falls can be a significant part of the condition, so worked hard to add muscle and build her flexibility, and in her words if she has a fall now, “I just bounce and get straight back up because I feel so strong!”.
Activities that will strengthen leg muscles and improve balance include yoga, dance, hiking and targeted weight lifting.
Am I doing enough?
As we’ve said, aim for 2 to 3 days a week of strength and flexibility exercises, and keep in mind that for an activity to be muscle strengthening, it needs to work your muscles to the point where you need a short rest before continuing. For example, if you are lifting weights you need to put the weight down after doing a number of lifts before you can carry on. So you might aim to do multiple repetitions of an exercise (like lifting a weight) in groups or ‘sets’, with 10 ‘reps’ counting as 1 set, with 3 sets as your target.
And as always remember to start gradually and build up over a number of weeks, and take advice before you start from your healthcare professional. It’s also a good idea to have a look at some of the free videos about weight training available online to get an idea of good form and to set some realistic targets.
Tims’ Tip
My ‘go-to’ for building strength is using a kettlebell weight. These are shaped like a cannonball with a handle on top, and are perfect for developing strength and power through dynamic movements. They come in a vast range of weights and sizes, and can be swung, pushed, lifted or carried for a great quick burst of activity. Even better is that they can often be found on sale at local supermarkets at very cheap prices, so keep an eye on the middle aisle. Just make sure you keep hold of your kettlebell when you are using it, letting go mid swing can be very costly!
The benefits
If you have more muscle mass you’ll look leaner, fitter and more toned, as well as supporting your joints to function better. You’ll be helping yourself to sleep better, ward off depression and boost your bone density, as well as being pleased with yourself when you can still open the lid of a stubborn jar. Remember that you don’t need to hit the gym if that’s not your thing, you can do so much at home to help yourself. So why not start with some arm lifts with a tin of beans today and before long you’ll be swinging that big kettlebell around with a smile on your face!