Muscle mass typically starts to decline around the age of 30 and the rate of loss accelerates as we get older. This process, known as sarcopenia, involves the gradual reduction of muscle tissue and strength.
Regular physical activity, especially strength training, can help mitigate this decline and support muscle health over time.
Strength training becomes crucial as we age because it helps maintain muscle mass, bone density, and overall functional ability. It can enhance balance, reduce the risk of falls, and improve daily activities, promoting a healthier and more independent lifestyle in older individuals.
As we age, there's a natural decline in muscle mass and bone density, leading to decreased strength and increased vulnerability to fractures. Strength training, or resistance training, involves activities like weightlifting or resistance exercises, which stimulate muscle growth and improve bone health. This not only helps counteract age-related muscle loss but also supports joint flexibility and stability.
The main advantages of strength training :
1. Boosting metabolism and aiding weight management.
2. Reducing the risk of osteoarthritis and sarcopenia.
3. Enhancing cognitive function and mood.
4. Improving posture and bone health.
5. Helping to prevent falls. Age-related muscle loss can lead to weakness, affecting balance and stability.
In essence, incorporating strength training into one's routine as they age contributes to overall physical well-being, promoting independence and a higher quality of life.
Some simple and effective strength training exercises you can do at home include push-ups, sit and stand , lunges, and step ups. If you're interested in using gym equipment, I can show you how to use machines like the leg press, chest press, and leg extension. Alternatively if you prefer a group setting, there are plenty of fitness classes that focus on strength training.
If you have some knowledge about how to start strength training then great!
Remember, the key to success with strength training is consistency and progression. Start with lighter weights and gradually increase as you get stronger. Always remember to use proper form to prevent injuries.
As a former professional Judoka, a Gym Instructor and a Physiotherapist , I can guide you through and help you take that first step safely. You'll be amazed at what you can accomplish with a little dedication and hard work!
