STRENGTH TRAINING IS FOR OVER 50s TOO

There is growing interest in strength training as an exercise for older people. You may have read about it in the newspapers, or seen something on TV or maybe even a doctor had mentioned it. Perhaps you know someone who does it. Strength training can help you stay healthier and independent in older age. It’s a fact. If you’re interested in finding out more, or even better, in taking it up, then read on.

What is strength training?

It is a series of progressive exercises that work the muscles, bones and joints using resistance. Resistance can include free weights, hand and ankle weights, machine weights, or your own body weight. The aim is to strengthen muscles, retain bone density and increase joint flexibility.

Will I end up with big muscles?

No. Your muscles will become defined and your body fat will be reduced. Regular strength strength training improves flexibility, balance, heart health and the strength and function of muscles and bones.

Isn’t strength training just for young people?

No. Many older people do strength training. It is estimated that over 10,000 Victorian seniors do regular strength training.

I already walk and do other exercise, isn’t that enough?

Research shows that for maximum benefits we need to do a range of exercise to maintain strength, flexibility and balance, as well as cardiovascular health.

So what are the benefits?

Strength training helps reduce the risk of and better manage many health conditions including osteoporosis, arthritis, diabetes, chronic heart disease, depression and anxiety. People have more strength and energy, and are better able to undertake the tasks of daily life with confidence and ease.

Do I have to be strong enough to do it?

No. Strength training can help even if you are frail. Age is no barrier either. The body responds to strength training no matter what your age or fitness level.  People with a medical condition or who have been inactive should consult their doctor first.

How often do I need to do it?

For maximum benefits you should attend two-three times per week for up to one hour at a time.

Ref: Goforyourlife.vic.gov.au Older Adults/Physical Activity