As part of the research I had to do for my book, I’ve spoken to many experts in healthy ageing. One theme always keeps coming back: resistance training.
What Is Resistance Training?
Resistance training means working
your muscles against force to help them get stronger. This is incredibly
important when getting older, because with age our muscles decline in strength.
Despite this, at any age, our muscles still respond to exercise.
The reason so many of us are very
motivated to exercise is because we know that the best thing that we can do to
stay independent into our 80s and 90s is to keep our muscles strong. Inactivity
is the biggest cause of preventable late life disability.
For instance, taking steps to improve
leg strength now can mean being able to independently get off a low chair in
your 90s, a seemingly small thing that has immense implications on quality of
life.
If It’s So Good for Us, Why Don’t We Do It?
The problem that I come across time
and time again is just how hard it is for women to start resistance training.
For many of us, gyms are very
intimidating places full of unfamiliar equipment and young men working on their
muscles. Many women, understandably, feel self-conscious exercising in public,
which is especially true with lifting weights.
Another challenge comes from the fact
that our bodies become a little more like finely tuned instruments with age. Therefore,
it is more important than ever to use correct technique with exercise, which
means finding a qualified trainer.
It is also essential to include core
and pelvic floor activation when lifting weights. Without doing this it is
possible to put more strain on the pelvic floor, which is something none of us
want!
Choose the Right Program for You
With the right program, it is
possible to get started in the privacy of your own home using body weight. To
get the most out of the health benefits of exercise, it is also important to
push yourself. Any resistance training program needs to safely get
progressively harder, which is another reason a trainer is helpful.
The Benefits of Resistance Training
Getting stronger is so empowering.
While we can all enjoy having a more toned booty, the best part of resistance
training is the feeling of accomplishment and the mood boost. Resistance
training gives the same mood benefits as aerobic exercise, which is the best
motivator of all.
One thing I have learnt from my
patients who reach their late 80s and beyond is that it is not just about
living as long as possible, it’s about years of healthy life expectancy.
Staying strong is one of the most
important things you can do to get the most out of life. The time spent staying
strong can translate to freedom to do things you love, like travel or playing
with grandchildren.
Getting strong is a gift you give
yourself now that can pay incredible dividends for the future.
Let’s Have a Conversation:
How often do you practice resistance training? What benefits do you see in your life? Do you have a
trainer or prefer to exercise on your own? Please share with our community!