Strength Training for older Adults (50+)

Did you know that sarcopenia is a natural process of muscle loss that starts at age 30? After 30 our mass and strength decline 3-8% per decade and that decline accelerates after age 60. The consequences of muscle loss are, difficulties with daily activities (going up and down stairs, walking, dressing), poor balance leading to falls and fractures, insulin resistance, and slower recovery from illness or injury.

Muscle loss and strength can be slowed or reversed with strength training. Strength training builds muscle mass, increases bone density, and provides the power to recover when you stumble. It is also very good for your mental health and how you feel about yourself.

A great thing to add on to your strength training is balance training. Single leg balances, heel to toe walking, heel raises, and side leg raises can be done by anyone anywhere. These exercises like strength training help improve your stability and prevent falls.

Think you are too old, think again. Charles Eugster started strength training at age 87 and Joan MacDonald started her journey at the age of 70. You are never too old to start strength training!

Watch Charles Eugster's Ted Talk

https://www.youtube.com/watch?v=rGgoCm1hofM

Read this article about Joan MacDonald

https://www.womenshealthmag.com/uk/fitness/fat-loss/a63067168/train-with-joan-strength-training/

You can also read these two articles:

https://www.nhs.uk/live-well/exercise/balance-exercises/

https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age#:~:text=%E2%80%9CThat's%20where%20strength%20training%20has,were%20better%20together%20than%20separate.%E2%80%9D