Gaining Strength To Prevent Falls In Seniors
Unfortunately, aging people believe they are going to hurt themselves if they start lifting weights. That’s not true! According to WebMD experts, one of the best decisions anybody can make is to start building lean muscle, even at age 50 60 or 70!
Not only does this help you increase your metabolism and burn fat, but it also decreases the risk of serious injury because it’s strengthening your bones, body, and muscle, helping to deter disease, increase bone mass, and make you feel confident and happy in your body and life.
If you are immobile, like in a wheelchair or bed, you can still increase your muscle strength with a modified exercise routine. Even using cans of soup for strengthening your biceps is better than nothing is!
Fact – One of the greatest risks to seniors as they age is falling. A spill could lead to a broken hip or leg, serious injury that could jeopardize your life expectancy and quality of life.
PREVENTION is everything.
Centers for Disease Control and Prevention states strength training for seniors is both safe and effective. In addition, it’s not just about the physical benefits; the profound impact on your emotional and mental health is immeasurable.
Benefits of Strength Training Help Decrease or Reduce the Risk of…
• Diabetes
• Arthritis and chronic joint pain
• Back pain and stiffness
• Osteoporosis and osteoarthritis
• Obesity
• Depression and other mental conditions
It Also…
• Building muscle strength helps to restore balance and coordination that helps prevent falls.
• When we age, this natural process takes away some of our balance and coordination and if you don’t counteract this you are increasing the risk of fracturing something that could be detrimental to your health and wellbeing.
• Strength training regularly and with proper full extension techniques will help you improve your flexibility and balance, which of course supports a lower risk of falling.
A research study conducted in New Zealand discovered strength training in women over 80 decreased their risk of falling by about 40%!
Another key factor for strength training in women over 50 is that post-menopausal women lose about 1-2% of their bone mass yearly. Regular strength training will decrease your risk of fractures considerably.
The Stronger Your Bones The Less Likely You Are To Hurt Yourself
We are all well aware of the battle of the bulge over 50. The more fat you have on your frame the harder it is for your joints to function. The constant strain wears and weakens them, leaving you more likely to trip and fall and injure yourself.
Weight Control
By building muscle, you naturally increase the rate in which your body burns fat, your metabolism, which means your body, is working with you to control your weight and not against you. Making it much easier for you to find your healthy weight and stick to it.
Improve Sleep
Studies from Harvard University show regularly strength training of just 15 minutes per day, 3 days a week will help improve sleep. In addition, when your body and mind have the chance to rest and restore you are more alert and aware; which of course decreases the chance of getting clumsy and falling or straining yourself which may lead to chronic injury.
Bottom Line
There’s no doubt that regular exercise, at least 45 minutes per day that includes cardio and strength training will help improve every facet of your health. Which includes tremendously decreasing your risk of falling and seriously jeopardizing your good health.
Make the decision to take action and start strength training in the name of your good health!