By Molly Householder, CPT and Wellness Director, Westminster Village
The first of 78 million baby boomers began to turn 60 in January of 2006. These boomers will continue to celebrate their 60th birthdays at a rate of 10,000 each day, 4 million each year, for the next 16 years.
No matter how well you take care of your body, age will take a toll on the amount and the quality of muscle you have. Weaker muscles and loss of muscle mass can contribute to a variety of health issues, such as increased risk of falls, decreased bone strength, and weight gain. Certain activities may become harder to do, and as a result you may cut back on or completely stop a favorite physical activity. You may have to hire someone to do daily chores like mowing the lawn, or say no to grandkids who want you to play with them.
Don’t throw in the towel or give up hope yet, just because you are growing older does not mean you can’t get stronger. Studies have found that only about 30 percent of the difference in strength between young adults and older adults is due to aging. That means that 70 percent of the strength people lose is related to other factors and most often that is a decline in physical activity.
The good news is even if you have already started to experience a loss in strength or a decline in physical activity; it is never too late to start gaining muscle and strength back. Older adults often experience remarkable improvement in strength within weeks or months of starting a strength-training program.
If you are still not sold on the importance of a strength-training program or wonder why you would need to get stronger, let’s look at it another way. Muscles are responsible for every movement that you make, such as getting out of a chair, pushing a grocery cart, picking up a grandchild, or even just combing your hair. Stronger muscles make it easier to do all of these daily tasks and live a more full and productive life. Stronger muscles can also contribute to better balance, coordination, and agility, reducing your risk of falls and injuries. Stronger muscles also absorb stress that may be put on a joint and allow you to live with less aches and pains.
Here are a few tips to consider before starting a strength-training program:
- First, get your doctor’s approval to begin a strength-training program.
- Consider getting a personal trainer or wellness professional that can help you design a resistance program and advise you on safety issues.
- When you start a strength training program remember to take it slow. It is not about how much you can do in one day. It is about gradual and consistent improvement over time. It is always better when starting out to err on the side of being too easy or selecting weights that are too light.
- Aim to complete one set of exercises for each of your major muscle groups, including your shoulders, chest, arms, back, abdominals, and legs.
- Try to complete two to three strength-training workouts a week that are only about 20–30 minutes each. It is helpful to begin these workouts with a 5–10 minute warm-up such as walking or riding a bike.
- Always remember you should stop if you feel pain or discomfort! If an exercise causes pain, stop and rest for a few days, try it again with less weight or resistance or ask a wellness professional about proper form.
Just because you are growing older, does not mean you can’t be getting stronger! You don’t need to strive to look like a bodybuilder to feel the benefits of strength training. Gains you make in a strength-training program will probably be felt more than seen. So whether it is to being able to walk farther, to play with your grandkids longer, or to feel sturdier on your feet, you should get up and start getting stronger!
For more information, please contact Molly Householder, CPT and wellness director, Westminster Village. Call 309-663-6474 or email info@westminstervillageinc.com.
Photos credit: Westminster Village