Photo by cottonbro from Pexels
Strength Training is important for older adults to improve muscle strength, energy, and balance. Strength training can slow the decline in muscle mass, bone density of older adults.
An article published in the US National Library of Medicine, National Institute of Health concluded that progressive strength training in the elderly is efficient to reduce sarcopenia, and to retain motor function.
As we age, we decrease in strength, balance, and coordination. The good thing is strength training for older adults helps in slowing down or halt these declines.
It is good to incorporate strength training into a daily workout routine.
Lifting Weights
Research shows that lifting weights exercises for older adults improves muscle strength, energy levels, and balance.
Older adults who are inactive have a higher chance of falling due to their weak muscle tone, limitation in flexibility, and problem in balancing.
Weight training increases bone mass and reduces the risk of osteoporosis and fractures.
When you just started lifting weights, you will feel some muscle pain the next few days after the workout. Remember you should not overstrain your muscle or any part of your body. Strains, sprains, and tissue damage can take weeks to heal.
When lifting weights, preventing injury is your top priority.
Older adults who lift weights can typically walk for longer periods of time with more ease. With the improvement in mobility, you can enjoy a better quality of life.
Resistance Bands
Resistance bands are great for older adults since it is lightweight, not expensive and easy to carry around.
Resistance bands are strong elastic bands. There are many types of body exercises that can make use of resistance bands. You can use it on your chest, shoulder, arms and legs.
There are various kinds of resistance bands and some have handles at both ends and some do not.
The elasticity of the bands also come in different resistance, from beginner to more advanced level. It is always best to choose one that works best for you. You can get a new one when you are ready to move up your level of exercise.
Benefits of Resistance Bands
- Resistance bands are not expensive. You can get a set of resistance bands for about $17. For the resistance band set with home gym accessories cost around $70. You can find more varieties at Amazon.
- Resistance bands are easy to store. They do not take up much space.
- Resistance bands are easy to carry around. It can be use anywhere.
- Resistance bands works for whole body. They are use for upper body and chest exercise, and for lower body exercise.
- Resistance bands are good for beginners as well as experts. There are different exercises for beginners and experts.
- Resistance bands comes with different resistance to cater for different level of fitness exercises.
Type of Resistance Band Exercises
1. Chest Pull
This exercise can be done while seated or standing.
2. Bent Over Row
For this exercise, you can move your feet closer and it will be easier for you.
3. Bicep Curl
You can do this while seated or standing. When doing this exercise, your feet should be flat on the ground.
4. Lateral Raise
While standing, step in the middle of the resistance band with both feet flat on the floor.
5. Squats
While standing, step in the middle of the resistance band with both feet flat on the floor.
6. Chest Press
You can do this exercise while seated or standing. Place the resistance band behind your shoulders and hold both ends.
7. Leg Press
Sit on a stable chair with your back straight. Do this exercise for both legs.
8. Triceps Press
While standing, place the resistance band under your right heal. Do this exercise for both sides.
9. Calf Press
While seated on a stable chair with your back straight, put your right foot in the middle of the band. Repeat this exercise on both legs.
Dancing Exercise
Dancing is known by many people as a social event. Dancing has many physical health benefits for seniors and also social and emotional health.
Research has found that dancing is good for older adults. It improves muscle strength, flexibility, and balance. It is also a good exercise for a healthy heart.
Dancing is used in many medical institutions as a therapy for eating disorders and depression.
Benefits of Dancing
In one of the research where they study a group of older adults in 6 months dance program. The results showed that those elderly has improved posture, sensorimotor, and cognitive performance.
One study found out that dancing reduces the risk of dementia by 76%. It is much higher than reading which reduces the risk by 35% and frequent crossword puzzles by 47%. This study was led by the Albert Einstein College of Medicine in New York City, funded by the National Institute on Aging, and published in the New England Journal of Medicine.
Dance Styles
Out of the many dance styles, there are a few dances styles that are popular among seniors:
Line Dance – You do not need a partner for line dance. It is a group dance. Normally the music is lively. It will put you in a happy mood. The majority of people in the line dance group agreed that dancing helps them to be more involved in their communities and participate more in group activities.
Enjoy this line dance video.
Tap Dance – This dance not ready need a partner. You can dance on your own. It improves leg strength, balance and quickness of movement. You will to invest a good pair of tap shoes.
Enjoy the tap dance video.
Ballroom Dancing – This is a great option for seniors. According to a study by Brazilian researchers, ballroom dancing improve balance of seniors and prevent falling.
Enjoy the ballroom dancing video.
There are many types of dance exercise program where older adults can participate.
Conclusion
Strength exercise is important for older adults to improve muscle strength, energy, bone mass, flexibility and prevent falls.
Lifting weights and resistance bands exercises are great for older adults to add to daily exercise routines.
Dancing is a great exercise and has many health benefits. With the improvement in mobility, older adults will be able to live independently and have a better quality of life.
