Of the three components of physical fitness-aerobic, flexibility and strength -the latter is least likely to be addressed and the least palatable among the senior crowd. Why? The mere thought of it conjures up arduous workouts that are extraordinarily difficult. Images of grunting and groaning weight lifters, their anguished faces dripping with sweat, makes the whole thing seem so unappealing and ridiculously hard.
This is an imagery that we need to dispel. Strength training for the elderly crowd is essential and it is not a grueling process that will make us miserable or be impossible. It is not only highly doable, but even pleasurable. Like anything, developing a routine is the key.
Muscle mass is vital for health
Why is strength training so critical? What can we do to prevent muscle mass loss and maintain bone density? Muscle mass starts to decline in our 40s and reduces by as much as 3% to 5% per subsequent decade. By the time we reach our 60s, 70s and 80s, that can be quite a substantial loss. You do the math: at 30 years past the 40 year threshold, that's a 15% muscle mass loss.
Muscle mass is critical for preventing falls and also is important for maintaining bone density and strength, thus preventing osteoporosis. Osteoporosis is also serious as the fragility of the bones means breaks happen more frequently due to the depleting skeletal system struggling to sustain the weight of a person. Weight bearing exercises also fortify the bones and jar them into either retaining or increasing their density. Breaks then are less likely to occur.
Another very important feature of building muscle mass is that falls can be prevented by strength training as fortified muscles give one a steadier balance and a greater sense of surefootedness.
Different approaches
What exactly is the process of strength training and how should a person approach this? The last thing we want to do is foster this idea that all of us need to be high powered body builders. Au contraire. What is really needed are frequent repetitions of light weights three to four times a week as opposed to this idea of the body builder hoisting massive weights thrust quickly into the air. We are talking initially of mild resistance training with light hand weights.
Over time this cultivated habit can make all the difference in the world in improving balance, reducing falls and preventing bone density loss with a gradual strengthening of the muscles. Classes can be taken in groups to not only teach one the various possible methods but also the sense of doing something positive in a group setting is a great fortifier. Music and the gentle guidance of a course instructor keeps the momentum going. Building the habit of strength training has its own special rewards when done as a group. Anything that cultivates not only better health and habits but also establishes relationships is highly desirable.
Longevity and independence
The most important aspect of strength training beyond the ones mentioned is it improves our mood and prolongs our independence. We need to not only stay as mobile as possible as long as possible, not only as strong as possible as long as possible, but also happily independent. We want to be able to take care of ourselves and each other. After all, isn't that what we are all about?
Barbara DuBois has an MA in Health Education and International Journalism and teaches and writes about fitness for The Alaska Club.
