Strength training for the elderly: Improve your health and fitness with these exercises

As we get older, our muscle mass decreases. This can lead to a reduced muscle strength, mobility and balance. Strength training is an effective way to prevent this deterioration and to improve your health and fitness.

In this blog we discuss the benefits of strength training For the elderly and we give tips to start with.

Advantages of strength training for the elderly

• Improved muscle strength: Strength training helps to make your muscles stronger. This can help you to perform daily tasks more easily, such as getting up from a chair, walking stairs and lifting heavy objects.
• Improved mobility: Strength training can help make your joints more flexible. This can help you to increase your motion range and make you less vulnerable to injuries.
• Improved balance: Strength training can help to improve your balance. This can help you prevent falls.
• Reduced risk of chronic conditions: Strength training can help to reduce the risk of chronic conditions, such as osteoporosis, type 2 diabetes and cardiovascular disease.
• Better Mental Health: Strength training can help to improve your mood, reduce stress and increase your self -confidence.

How do you start with strength training?

If you have never done strength training, it is important to first talk to a doctor to check if it is safe for you.

If your doctor gives the green light, you can start with a simple schedule with basic exercises. There are many online sources that can help you put together a schedule.

When you just start, it is important to build up slowly. Start with a few sets of 10-12 repetitions per exercise. If you can easily perform the exercises, you can gradually increase the intensity by adding more weight or doing more sets and repetitions.

It is also important to give your muscles enough rest between the training sessions. Try to leave at least 48 hours between the training sessions of the same muscle groups.

Tips for safe strength training

1. Always use the right technology. If you are not sure how to perform an exercise, ask a professional for help.
2. Start with a light weight and build up gradually as you get stronger.
3. Listen to your body and stop when you feel pain.
4. Keep your breathing under control. Breathe in during the eccentric phase of the exercise (when you put the weight) and breathe out during the concentric phase (when you lift the weight).

Strength training Is a safe and effective way to improve your health and fitness, even if you are older. By starting strength training, you can improve your muscle strength, mobility, balance and general health.