The Benefits of Strength Training for the Elderly

Feeling a little like a chicken trapped in a coop?  Got a bad case of cabin…never mind, bad choice of words.  Got some free time on your hands?  Ever heard of sarcopenia?  I’m guessing your answers are “yes; you’re right, that is a bad choice of words; yes; and Sarco…what?”  That being the case, let’s clear up the confusion about where I’m going with this.  Since you do have additional free time, you should use it to fight off your sarcopenia, which almost all Americans over 60 suffer from.  OK, OK, I’ll tell you…sarcopenia is the loss of muscle mass and strength as a natural part of the aging process and it can have deadly implications.

For most people, as we exceed 40 years on this earth, we begin to naturally loss muscle mass at about the rate of 3-5% every decade.  However, that rate is dependent upon your level of physical activity; the less physically active one is, the faster the rate of muscle loss and the more dire the consequences.  But it’s not like fighting off sarcopenia is a complex task, all that’s required is some strength or resistance training on a regular basis, proper nutrition and the benefits are quite profound.

As our muscle mass decreases so too does our strength, coordination, mobility and bone density and this inevitably leads to a loss of independence.  For all these reasons it is difficult to overstate the benefits of strength training for the elderly.  But just to be clear, let’s make a list of those benefits…

1. It helps you maintain your agility, mobility and strength. Which can assist you in performing what doctors call “functional movements,” but we call everyday activities like standing up, getting in an out of the tub, climbing stairs and carrying groceries.  Maintaining your strength, agility and balance can also keep you upright when you might otherwise fall and potentially suffer a debilitating injury.  Major medical studies state that sarcopenia is one of the major causes of loss of independence among the elderly due to the accompanying lack of mobility.
2. It combats both osteoporosis and osteoarthritis. Weight bearing activity has been shown to maintain or increase bone density as your bones react to the stress placed upon them in a manner similar to muscles.  Throw in some calcium and vitamin D and your bones will be like Wolverine’s…wait, his were laced with unbreakable adamantium…never mind.  Strength training also keeps joints more flexible and reduces pain and stiffness.
3. Improves metabolism as muscles at rest and in use burn far more calories than fat. You’ve just got to keep that fat off!
4. Controls Body Mass Index and can fight off obesity especially if used in combination with aerobic activity and/or interval training.
5. Reduces the risk and symptoms of other diseases such as heart disease, type 2 diabetes, and depression. Not to mention it also improves sleep.

As always, please consult with your physician prior to beginning any new exercise program.  Now that I’ve convinced you of the importance of strength training, just remember not to overdo it as you begin…train, don’t strain.  Some next day soreness is to be expected when you use muscles that have lain dormant for a while, but excessive soreness means you did too much too soon.  If you don’t know where to start, there are plenty of on-line trainers out there, just be sure to find a reputable one.  Also, here’s a guide to elderly strength training from the CDC.

Finally, I’ll leave you with a quote from a medical study regarding strength training for older folks…”Results of clinical intervention studies in even the oldest and frailest nursing home residents have demonstrated significant functional improvement through a combination of nutrition and resistance exercise.”  It truly is never too late to start.