Our Chiropractor in West Vancouver delves into this topic and offers you some great suggestions if you’re interested in weight training when you’re over 60 years old. Starting weight training when you’re over 60 can seem like a daunting task. A lack of experience or worries about your health can lead you to put off the exercise entirely, but in reality, starting an exercise regime over 60 is a brilliant way to lead a healthier and happier life.
Multiple studies into the safety of exercise for the elderly have been and are continuing, and they all conclude one thing – exercise is good for you, no matter your age. Exercise helps build bone density, offers muscular support throughout the body, and promotes joint flexibility. Weight training does all these things, plus it also exercises your heart and lungs. You might not think that weight training helps with cardiovascular conditioning, but it does.
Is it ever too late to start strength training?
Muscle mass starts to decline as the body ages. From 40 onwards, muscle mass decreases by a small percentage every decade, and then by every year from 50 onwards. The problem is that muscle is an essential factor in maintaining a healthy body. Muscle keeps the body strong, provides balance and stability, and the exercises improve bone density and strength.
The good news is that there is no limit on when you can start strength training. Various studies have been conducted into exercise for older adults. They have proven that regular strength training can combat and even reverse the steady decrease of muscle mass and cognitive decline. Why? – because weight training forces your muscles to contract and pump more blood throughout the body. More blood flow means more oxygen flow to all your cells. The constant flow of fresh blood also means that the decayed cells and processes of metabolism are replenished and recycled frequently. That, in turn, means healthier and stronger cells, which in turn makes you healthier and fitter as a whole.
Forcing the various muscle groups in your body to work harder also means that they grow stronger and bigger. This exercise will offset the natural process of muscle atrophy with aging. It also allows you to continue to be active without the fear of instability and falls as you age.
Multiple studies suggest that strength training is more noticeable in older adults because of the significant change in the quality of life. Less restricted movement, more freedom and balance within the body, and a new lease on life provided by the positive mental impact of regular exercise can all be achieved through weight training no matter at what age.
Exercise doesn’t have to be intense to start.
Many people associate weight and strength training with extended hours in the gym, shouting personal trainers, and protein shakes. All these misconceptions couldn’t be further from the truth.
The body ages in a variety of ways, and age can have an impact on endurance, muscle strength, and flexibility. Very simple exercises – such as leg lifts or gentle aerobics – can be a fantastic starting point for those concerned about their bodily health and strength getting into old age.
Initial goals should be small. For example, leg lifts have proven to increase walking speed by 10-15% in some cases. Faster walking speed is linked to a lower chance of contracting some cardiovascular diseases. Even leg lifts three times a week can start to have an immediate positive impact.
Another simple exercise to start with is back exercises. We are all so conditioned to working, playing, and even sitting in an anterior weight-bearing position. That means we lean forward and use the muscles in the front of our body more, whether it be sitting in front of a computer or playing sports like tennis, golf, or merely carrying groceries. Strengthening the back and upper back muscles will offset all that bad leaning forwards posture and strengthen your back at the same time. You’ll walk taller, straighter, and start to notice that that annoying back pain and stiffness will begin to disappear. Now, who would have thought that a simple exercise like that could work wonders!
The recommended exercise for older adults, advice from your Chiropractor in West Vancouver
Many trainers and medical professionals will recommend that older adults start with a regular aerobic exercise schedule balanced with low-impact resistance exercises. In truth, it doesn’t really matter which you start with first. The important thing is to do both. Ideally, an equal time spent on each will garner faster results and a better outcome of strength, muscle growth, stability, and general fitness.
Aerobic exercises incorporate a range of different exercise types, such as jogging, walking, or swimming. The choice is up to you – choose an activity you enjoy, and it’ll feel much more comfortable to complete every day. Older adults need at least 30 minutes of moderate-intensity aerobic exercise activity every day or 20 minutes, three days a week of more vigorous exercise. Just get out there and get your heart working a bit faster. Ok, watching horror movies doesn’t count.
Your aerobic exercises should be balanced with an equal amount of resistance training. This resistance exercise regime must be a minimum of three days of weight and strength training a week using several different types of resistance equipment. You know you’re working your muscles if you feel your muscles contract to either push or pull some form of resistance. The resistance can be using different types of weights or just using resistance bands. Our Chiropractor in West Vancouver will advise older adults on an easy-to-follow exercise regime that is designed to benefit the entire body. You can start with a general whole-body workout with weights and resistance bands for four to eight weeks first to build a foundation of strength, stability, and endurance before progressing to target strength and resistance training. Skipping this first few weeks of foundation building will undoubtedly lead to injuries, and eventually, you’ll quit altogether. This first step is the key to continuing on a successful weight training program at any age.
Alongside aerobics and resistance training, exercises that focus on flexibility and balance should also be incorporated into a weekly schedule. Flexibility and balance improve movement and reduce the risk of falls or accidents into old age. An example is to include weight training with balls and the Bosu ball. Using this essential equipment augments your strength gains with core strength and stability. The small intrinsic muscle groups throughout your body are usually forgotten when working the big muscle groups. However, it’s these small intrinsic muscles that are the key to increased stability and balance.
Intrinsic muscles are located deep within the body part. An example is the small muscles that are deep within the bones of your feet. They help you grip and correct your balance when you walk, run, or when you balance on one foot. They are crucial to stability and balance as you age.
Are there any risks associated with weight training and old age?
Suppose exercise regimes are properly followed – and you receive advice from a well-trained and certified professional, such as a Chiropractor, Physiotherapist, Certified Trainer, Rehabilitation Specialist, etc. – about which exercise is best suited for you. In that case, weight training and other exercise are incredibly beneficial. Make sure that your check the credentials of the person you would like to get weight training from. Don’t be afraid to ask questions, and make sure that the exercise program is customized just for you. Not every exercise works for everyone, especially when it comes to different age groups and abilities.
You should always get a check-up with a doctor or our Chiropractor in West Vancouver before embarking on a brand new type of exercise. This physical exam is to check for underlying conditions that might be brought to the forefront by intense activity – it’s always wise to check. If you have had heart issues or knee problems in the past, you can still exercise, but certain types of exercises should be avoided initially or indefinitely. Best to be safe!
The bottom line
Sticking to regular exercise is a proven way to maintain a healthy body when you get older. Sixty years old is really just a number. It doesn’t mean that you can’t start weight training. It just means that you have to lay down the proper foundation, know the limitations of your health, and find the right weight training program to start. Regular strength training balanced with aerobics can significantly improve the quality of your life. Building muscle keeps the body more robust, more balanced, and providing more flexibility in aging muscles and joints. If you’re unsure where to start, ask Dr. Andrew Chin, our Chiropractor in West Vancouver. He’ll be more than happy to talk to you and help you begin your weight training program.
