The Remarkable Benefits Of Strength Training For Seniors

November 16, 2023 3 min read

The Remarkable Benefits Of Strength Training For Seniors

Exercise for the elderly is often characterised by images of seniors either going for their daily walks, doing yoga or some other low-impact routine. Although beneficial, this isn't all there is to active ageing.

There are many different sports that seniors can still participate in besides low-impact cardiovascular and flexibility exercises. With the right regimen and coaching, a strength training routine can and will bring significant benefits that enable healthier ageing and improved quality of life.

Here are some of the wonderful benefits seniors can enjoy with a properly planned strength training program.

 

Preserve bone density

After the age of thirty, our bone density reaches its peak and starts to diminish, especially if we do not actively perform weight-bearing exercises. Our bones may become more brittle and susceptible to fractures during falls and other forms of impact. The risk of osteoporosis is ever-present.

Seniors stand to benefit from incorporating strengthening exercises into their daily routine, such as those that target the quadriceps and glute muscles. These exercises help to increase bone density and slow down bone density loss. It also helps to reduce the risk of sustaining fractures that can affect quality of life.

For seniors facing mobility issues, squats can be adapted by using a sturdy chair for support. Seniors can practise sitting down and standing up from the chair, gradually incorporating a partial squat motion. As strength and confidence builds, the depth of the squat can be increased. Wall squats, where one stands against a wall for support while performing the movement, can also be beneficial for stability and balance. 

Start strength training routines by learning proper form to gradually build the foundational strength needed to keep up with a regular training regimen.

 

Improve balance 

One of the foundations of proper strength training is the ability to maintain a good posture to bear loads safely and efficiently. This can be useful in daily life activities such as picking items from the ground, carrying groceries and climbing stairs.

With enough repetition and attention, seniors can significantly improve their balance and coordination needed to sustain a good quality of life. This allows them to stay independent and reduce their reliance on others for help in performing daily activities.

 

Increase confidence and mental health

Strength training improves the mind-body connection, allowing seniors to improve their coordination and enjoying improvements in strength, agility and balance. These strength and coordination benefits may feel distinct and different from those found in cardiovascular and flexibility exercises and can be a good complement to a regular routine.

Over time, this leads to an increased confidence in their renewed physical abilities and improvement in their state of mind. As they find themselves increasingly able to perform daily activities with ease, they are likely to feel confident and develop a positive mindset, feeling assured of the fact that their efforts towards active ageing are paying off.

 

Conclusion 

Strength training has wonderful benefits to balance, agility and can help seniors to maintain independence and mobility in their golden years. For those with mobility needs, The Golden Concepts provides a wide range of eldercare to help seniors age well. This includes travel rollators, foldable walking frames and lightweight transport wheelchairs. Feel free to get in touch with us today.


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