One of the most prevalent age-related changes many seniors experience is a loss of muscle mass and strength. Although a decline in muscle mass isn’t uncommon among seniors, it has a massive impact on senior fitness, health markers, and longevity. Recent research has shed light on the profound benefits of strength training for older adults, proving how even a slight increase in muscle mass significantly improves posture, strengthens bones and joints, lowers fall risk, boosts circulation, and promotes a potent immune system. In this article, we’ll look at the importance of muscle building for seniors and how to incorporate easy strength training into your senior fitness routine.
Sarcopenia: fighting muscle loss for improved senior fitness
Muscle loss, also called sarcopenia, is a common part of aging. After age thirty, sedentary adults tend to lose up to 3-5% of muscle pass per decade. This percentage accelerates after the age of 60. Men, in particular, can lose as much as 30% of their muscle mass over time.
However, this decline in muscle mass is not inevitable, and it should not be treated as “normal.” With low muscle mass comes an increased risk of falls, osteoporosis, obesity, type 2 diabetes, chronic health conditions, lowered immune system, poor circulation, joint stiffness and arthritis, poor posture and stability, and difficulties with daily living. Studies even show that those with low muscle mass are more likely to be readmitted to the hospital after a fall or illness because their immune system can’t bounce back as quickly.
Strength building for seniors is critical for anyone who wants to stay healthy and vital in their golden years. Targeted strength training for seniors can mitigate the effects of sarcopenia, allowing you to maintain your strength, wellness, and independence well into your seventh, eighth, and ninth decades of life.
What’s so important about muscle building for seniors?
When we talk about strength building for seniors, we don’t mean you need to lift heavy weights until you’re the size of Arnold Schwarzenegger. Muscle is about more than just looking good; muscles play a critical role in overall physical health. Strength building for seniors is about building lean muscle that can help you with daily functional activities like carrying groceries, climbing stairs, and getting out of a chair.
Here are some of the many benefits of strength training for older adults:
- Movement: Muscles are responsible for movement in the body, from walking and running to even smiling or frowning. Without strong muscles, you can’t move comfortably or freely. If your muscles aren’t working properly, you’ll find daily movements more painful and challenging.
- Posture and stability: Muscles help maintain posture and stability. Your core muscles– those in the abdomen and back – help support your spine and pelvis, keeping you balanced, upright, and walking comfortably. This is important in minimizing falls and lowering the risk of arthritis in the back and hips.
- Joint support: Muscles surround and support all joints. Strong muscles near your joints help prevent injuries and reduce the risk of bone-related conditions like osteoarthritis.
- Breathing: The muscles in your chest and abdomen play a crucial role in breathing, contracting and expanding to allow the lungs to move. Muscle loss or degeneration can make it more challenging to breathe.
- Circulation: Your muscles play a role in helping your body deliver oxygen-rich blood to tissues and organs. For example, the muscles in your legs act as “pumps” to help move blood from your legs toward your heart while standing.
- Immune function: Research suggests that skeletal muscles play a role in immune function. Exercise-induced muscle contractions release myokines, which have anti-inflammatory effects that boost immune health.
- Metabolic health: Muscle tissue is a reservoir for glucose and amino acids, which help regulate blood sugar and support metabolism. Studies show that regular resistance training for elderly can improve insulin sensitivity and reduce the risk for type 2 diabetes.
- Lowered fall risk: Older adults with low muscle mass are over two times more likely to suffer a fracture from a fall, such as a broken hip or collarbone, than those with strong muscle mass. Thus, muscle building for seniors is a critical aspect of preventing severe falls that can have long-term health consequences.
Holistic benefits of strength training for older adults
An effective senior fitness plan should extend beyond physical strength to also encompass mental health, cognitive function, and overall wellbeing.
Studies show that strength building for seniors has a profound impact on cognitive function, helping to reduce the risk of age-related cognitive decline and dementia. In fact, this evidence also shows that physical exercise can induce structural changes in the brain, creating stronger and healthier cognition in the long term.
Moreover, senior fitness exercises make you happier. Exercise promotes the release of endorphins, which improve mood and reduce feelings of anxiety and depression. This enhances mental wellness, which in turn helps reduce chronic aches and pains, improve quality of life markers, and enhance longevity.
Strength building for seniors can also help improve sleep quality, reduce chronic pain, and make daily living easier and more fun. With healthy muscles and joints, you can continue to engage in your favorite beloved activities like gardening, playing with your grandchildren, or traveling the world.
How to incorporate resistance training for elderly
It’s never too late to start reaping the benefits of strength training for older adults. Even people without a current senior fitness regimen can benefit from incorporating quick muscle building activities into their daily routine.
At-home chair exercises
If you want to start muscle building for seniors, consider gentle stretches, resistance training, or chair yoga. Seated strength training exercises are an excellent way to get started, because a chair or sofa offers necessary support and lowers the risk of potential injury.
You can get started with resistance training for elderly right now with GoGoGrandparent’s free online YouTube classes. These targeted workouts are designed for senior fitness, led by professionals who understand where you are in your journey. Check out our functional fitness classes here to get started today right from the comfort of your home.
Strength training at the gym
If you prefer a structured approach, check out your local community center, senior center, or gym. They may offer specialized classes for strength building for seniors, incorporating various accessible exercises that improve strength and flexibility. The benefit of these classes is that you have a professional teaching you the steps, which helps minimize the risk of injury. Plus, it’s a social experience, and you can make new friends on your senior fitness journey.
Catch a ride to a nearby gym or rec center with GoGoRides, a hassle-free personal transportation service. You can get to your favorite classes and activities without the headache and stress of traffic, parking, and driving. Learn more about the benefits of catching a ride with GoGoGrandparent here.
Benefits of strength training for older adults
The benefits of strength training for older adults extend beyond aesthetics. The importance of muscle building for seniors can’t be overstated. By engaging in regular resistance training for elderly, you can help promote your physical and mental wellness, enhance your longevity, and make daily living easier and pain-free.
Check out GoGo’s functional fitness classes that you can start at home with no equipment necessary. Our easy-to-follow routines will make your senior fitness journey a breeze. We look forward to seeing you in our next class!
