Yes, older adults should lift weights
In 2019, it isn’t necessary to tell people exercise is “good” for them and that they should be doing it. Like making the statement “cigarettes are bad” or ... “eating vegetables is good” — we all get it.
Moving the body, with purpose, on a regular basis over and above daily activity is a good thing. It makes us feel great, increases our energy levels, helps us function better and even contributes to disease prevention. Check, check, check …. and check. The message has been delivered and has been accepted. It isn’t always acted upon, but, the majority of people believe in the benefits of exercise.
What I do feel needs to be reinforced is the message about the different types of exercise we need to engage in. There are large segments of the population that participate in fitness activities regularly, yet are lacking certain key aspects involved in a balanced approach to fitness training. In particular, older exercisers tend to get stuck in routines that are comfortable, but are not necessarily supplying what they really need to age actively with confidence and vigour.
We can separate exercise into three main categories; endurance, strength training and flexibility training. From my experience, when older adults are negligent in maintaining a regular fitness plan, it is most often strength training that is neglected. There are several reasons why this may be true, but, fear and lack of understanding are the most prominent ones. And that’s unfortunate, because there is so much evidence (both scientific and anecdotal) that clearly shows that the benefits outweigh the effort required to do some strength training as a matter of routine a few times per week.
From about the age of 30, adults start to lose muscle mass, strength and function.
This trend continues and then accelerates into the senior years. The condition is called sarcopenia or age-related muscle loss. This is especially true for physically inactive people. According to the website WebMD, sedentary people can lose as much as 3 to 5 per cent of their muscle mass each decade after 30 and that rate may speed up around 65 years of age. Less muscle, strength and functional ability translate into more frailty and a greater chance of falling as well as a higher risk of fracturing bones.
To combat age-related muscle loss, the preferred treatment is exercise in general and resistance and strength training in particular. The best form of strength training is weight lifting, using either machines or free weights, but, there are many other methods available for those who may be intimidated by the thought of pumping iron. Some of the other strength workouts include using resistance bands, body weight, Pilates and some forms of yoga. While aquatic resistance training (and/or aqua fit) is good for general fitness, due to the absence of gravity in the water, it isn’t the ideal way to build muscle.
It’s a strange paradox where so many people know that weight lifting (and/or strength training) is such a valuable tool for aging actively, yet they feel that light walking is “good enough” for seniors. In fact, seniors may be the one group that benefits the most from a safe, efficient strength-training routine. A review of more than 200 scientifically backed, peer reviewed studies by Nicholas Rizzo (former power lifter, biologist and writer) has revealed 78 benefits of weightlifting for older adults and the elderly.
The 78 science- backed benefits are broken into the following 13 categories:
1. Combating age-related muscle loss
2. Burning fat and increased muscle mass
3. Supporting functional independence
4. Improving quality of life
5. Improving bone health
6. Greater cardiovascular health
7. Improving mental health 8. Better cognitive functioning
9. Reduced mortality risk
10. Fighting Type 2 diabetes
11. Greater sleep quality
12. Improved mitochondrial health
13. Recovering from hip fractures Talk to your doctor first and then find a qualified professional for advice on how to get started. It’s easier than you think and the benefits can be life altering.
Medical Exercise Specialist Ernie Schramayr helps his clients manage medical conditions with exercise. Follow him at erniesfitnessworld.com; 905-741-7532 or erniesfitnessworld@gmail.com