Aging is associated with a number of physiologic and functional declines that can contribute to increased disability, frailty, and falls. (Seguin et al. Am J Prev Med. 2003)
The loss of muscle mass and strength increases as we age and is a phenomenon known as sarcopenia.
Sarcopenia can be exacerbated by and increase the burden of certain chronic conditions such as heart disease, osteoporosis, arthritis and type 2 diabetes.
Regular strength training (2-3 times per week) will increase strength and muscle mass, preserve bone density, independence, and vitality as one ages.
In addition, strength training is linked to improvements in sleep and reduced depression.
The following points are taken from the National Strength and Conditioning Association position statement on resistance training for older adults.
A properly designed resistance training programme:
- can counteract the age-related changes in contractile function, atrophy, and morphology of aging human skeletal muscle
- can enhance the muscular strength, power, and neuromuscular functioning of older adults
- can improve mobility, physical functioning, performance in activities of daily living, and preserve the independence of older adults
- can improve an older adult’s resistance to injuries and catastrophic events such as falls
- can help improve the psychosocial well-being of older adults
These points demonstrate the numerous benefits and importance of resistance training as we age. It is equally important across all genders, with perhaps women benefiting with prevention of osteoporosis more (especially through menopause and beyond) and sarcopenia in males (more common in males). Regardless of these specific points, the independence and improved ability to perform activities of daily living that result from resistance training should be more than enough reason to engage in this type of exercise.
It is never too late to begin resistance training, but the sooner it becomes a regular part of a health and fitness programme the more rewards will be gained.
Resistance training is an investment in long term health and fitness and should be encouraged for all.
