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Aging naturally results in the loss of muscle mass, termed sarcopenia, which begins around age 30. If nothing is actively done to counteract this, it can eventually make people much weaker, less mobile, and prone to falls and fractures. The importance of strength training, therefore, lies in retarding these processes and in maintaining quality of life as we grow older.

Why Strength Training Matters-

The regularity in strength training aids in sustaining the mass of muscles, the density of bones, and the support for joints, which are all very important in preventing osteoporosis and other related injuries. Furthermore, it enhances balance and stability, reducing a major concern of older adults: the incidence of falls.

When strength training is done for muscular maintenance, it increases metabolic rates, hence managing weight and managing diabetes, among other diseases. It also has benefits on mental health because, generally, the process of exercising releases endorphins, substances that may help ease anxiety and depression. Strength training has also been associated with higher cognitive functioning and may therefore slow the course of age-related cognitive decline.

Getting started-

Older adults can start a strength training program with light weights or elastic bands, to emphasize functional movements similar to regular daily activities, such as squats or lifts. The exercises can be done two to three times a week, allowing days of rest in between. Always consult a health professional if one has medical or health concerns. A certified trainer would add an extra dimension by building a personalized program for them.

So, by incorporating strength training into daily routines, older adults remain physically and mentally healthy, continue to be independent, and enjoy an active lifestyle!

Sources:

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

2. https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles