For many older adults, growing older seems to involve an inevitable loss of strength, energy, and vigor. But it need not be the case.  The frailty and decreased energy we associate with aging, such as difficulty walking for distances, climbing , stairs, or carrying groceries, are largely due to muscle loss. Additionally, the myth of becoming weaker, frailer, and having impaired balance creates a mental limitation that causes us to initiate the process of muscle and strength loss.

Regardless of age muscle loss is a direct result of inactivity. When it comes to muscles, the old saying is true: “Use it or lose it.”

One of the best ways to keep muscles healthy and strong  as we age is through strength training—better known as weightlifting or resistance training. Studies have shown that strength training is one of the best ways to fight the weakness and frailty that can come with age.

Strength training for older adults is essential to a healthy lifestyle and it can reduce the signs and symptoms of many diseases and chronic conditions in the following ways:

• Arthritis—Reduces pain and stiffness and increases strength and flexibility.

• Diabetes—Improves glycemic control.

• Osteoporosis—Builds bone density and reduces risk for falls.

• Heart disease—Reduces cardiovascular risk by improving lipid profile and overall fitness.

• Obesity—Increases metabolism, which helps burn more calories and helps with long-term weight control.

• Back pain—Strengthens back and abdominal muscles to reduce stress on the spine

Strength training, when done with regular aerobic exercise, can also have a major effect on a person’s mental and emotional health. Studies have shown that people who exercise regularly sleep better; they sleep more deeply and longer and awaken less often. Strength training exercises can also reduce depression and boost self-confidence and self-esteem and improve your sense of well-being.

The Centers for Disease Control and Prevention recommends that you work your way up to doing the equivalent of 150 minutes (for example, 30 minutes a day, 5 days a week) of moderate-intensity aerobic activity each week.  At ZK Outpatient Rehabilitation Center,  our Physical Therapists have significant training and education on strength, resistance, and balance training that will assist you in reaching your personal goals.  

If you have questions or would like to schedule a complementary consult with Dr. Kathy, Click Here.

Content Sources: Dr. Kathy Le,  CDC

National Center for Chronic Disease Prevention and Health Promotion

Kathy’s Article

Strength and Resistance Training Benefits in Older Populations

As we begin to age the popular myth is that we become weaker and lose muscle mass.

However, research has shown that the myth does not apply to 100% of the population. Research has observed that muscle growth, ability to transition in fiber type, and ability to adapt is comparable between older and younger individuals. Although aging includes changes in health status and the addition of co-morbidities, the addition of regimented physical activity allows the population to have the ability to combat the onset of sarcopenia (muscle wasting) and dynapenia (weakness). Strength and resistance training provide exertion onto our nervous, skeletal, and muscular systems that allow for our bodies to continue to learn how to adapt both physically and mentally to outside stimuli. Our musculoskeletal systems benefit significantly from consistent loading and movement due to the fact that our musculoskeletal system initiates the production of growth factors based on need. Areas in the body that are utilized the most frequently communicate with our brain that there is an increased need for nutrients due to an increase in metabolism in the bones and muscles of the region. Consistent loading allows our bones to maintain its density and allows our muscles to maintain its strength and endurance. Strength and resistance training allows us to combat balance impairments due to the fact that it allows our nervous system to be exposed to multiple stimuli and forces that then causes our nervous system to implement the appropriate balance strategies. As we age, the myth of becoming weaker, more frail, and having impaired balance creates a mental limitation that actually causes us to initiate the process of muscle and strength loss.

Allow ZK Outpatient Rehabilitation Center to provide education and a program that focuses on fighting off muscle and strength loss. Our Physical Therapists have significant training and education on strength, resistance, and balance training that will assist you in reaching your personal goals.