Strength Training for Seniors: As you start ageing, it’s completely normal to lose some strength and energy, but that doesn’t mean that you have to accept weak bones and muscles. Strength training is one of the best things older adults can do for their health. Yes, lifting weights or using resistance bands is not just for bodybuilders; this is for seniors, too.
Why does bone health matter as you age?
As you age, your bones naturally begin to lose density, weakening them over time. This can lead to osteoporosis, a condition where even a small fall can result in serious fractures. A bump that would’ve left a bruise at 30 could mean a broken hip at 70. Weaker bones also increase the risk of fractures and slower recovery after injuries. But the good news is that you can slow bone loss and even build stronger bones by adding strength training to your routine.
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What do you need to know about strength training?
Strength training involves exercises where your muscles work against resistance, like lifting weights, using resistance bands, or even climbing stairs. You don’t need a gym. Simple exercises, like lifting light weights, climbing stairs, or using resistance bands, can make a big difference.
How does strength training help your bones?
You might be curious about how lifting weights benefits bone health. Tendons pull your bones downward as you work your muscles. This link signals your body to make stronger bones. It’s similar to how muscles grow stronger with the use of bones. The benefits include improving bone density, a lower risk of fractures, and strong muscles that support the bones.
Safe and simple strength training exercises for seniors
Chair squats are basic. You can just stand in front of a strong chair, slowly sit down and then stand back up. You can use your arms for support if needed.
Wall push-ups involve standing a few steps away from a wall, placing your hands on the wall at shoulder height, bending your elbows to lean in, and then pushing back to the starting position. It helps strengthen your arms, chest, and shoulders.
Standing calf raises are where you just need to stand tall and hold onto a chair or wall for balance. Then you need to rise onto your toes and then lower. It strengthens your lower legs and improves your balance.
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Strength training is one of the most powerful ways to maintain your health as you age. It helps keep your bones strong, reduces your risk of falling, and gives you energy to enjoy your life. Simple at-home moves can go a long way in keeping you healthy.
