Why strength training is beneficial for aging bodies
I have written this article for those over the age of 40 who are seeking a better quality of life. In this article, you will discover why we need more physical exercise at this stage of our lives, including strength training, as well as how to improve the performance of your weight training program and achieve better health.
In the course of aging, there is a decline in muscle strength and mass, with muscle strength decreasing after the 30th (or 30th) year of life. According to studies, the aging process results in a distinct loss of muscle mass and strength. Between 16.6% and 40.9% of people who were younger than 40 years old experienced a decline in muscle strength in comparison to those who were older than 40 years old. (1). Strength and muscle mass loss with aging process. Age and strength loss.(2)
It is important to understand that by the age of 40, you have reached peak bone mass, which means you have accumulated the most bone you will ever have in your lifetime. Up to 90% of your adult bone content is accumulated in your 20s. However, as you progress into your 40s, your bone density gradually decreases due to changes in your bones’ remodeling process.(3). Bone mineral density in women above 40 years. (4)
People over 50 are more likely to suffer from sarcopenia, a condition characterized by muscle degeneration caused by aging. Every year, adults lose 3% of their muscle strength after middle age. As a result, they are unable to perform many routine activities. In addition, sarcopenia can be caused by or exacerbated by certain chronic conditions, and it can also add to the burden associated with chronic diseases. Research has shown that strength-training exercises can be effective in combating frailty and weakness and their debilitating consequences. With regular exercise (e.g., 2 to 3 times per week), muscle strength and muscle mass can be developed as well as bone density, independence, and vitality preserved.
Strength training can also reduce the likelihood of osteoporosis and the symptoms of numerous chronic diseases, such as heart disease, arthritis, and type 2 diabetes, while improving sleep and reducing depression. An overview of current research on strength training and older adults is presented, which evaluates exercise protocols in a variety of groups. A variety of strength-training prescriptions, from laboratory-based programs to minimally supervised home-based programs, have been shown to improve health in older adults. As this field of exercise science continues to evolve, identifying the most appropriate strength-training recommendations for older adults, as well as expanding access to safe and effective programs, is a critical challenge. (5). The benefits of strength training for older adults.(6).
Getting older inevitably blunts our ability to respond to exercise. Now that you understand why strength training is important as we age, you can continue to maintain your muscle mass and strength as we age, allowing you to remain independent and capable of doing your daily tasks. It has also been reported that strength training can help to reduce the risk of falls and other injuries associated with aging.
Depending on your interests and abilities, there are plenty of places where you can engage in activities you enjoy. Make use of your free time to follow training that might be of interest to you. Phones, computers, and other devices can be used to enjoy these activities even from a distance. Others can be performed alone or under the supervision of a personal trainer. Make exercise a part of every phase of your life and take care of yourself at every age. This can help you stay physically and emotionally healthy, and can also help you to cope with challenges better. Taking the time to practice self-care can help you to feel recharged and ready to take on whatever comes your way.
By
M.A
Mandy Anïta
References:
1- https://pubmed.ncbi.nlm.nih.gov/24596700/
2- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/
3- https://pubmed.ncbi.nlm.nih.gov/21799633/
4- https://doi.org/10.4103/0976-7800.66989
5- https://pubmed.ncbi.nlm.nih.gov/14552938/
6- https://doi.org/10.1016/s0749-3797(03)00177-6
