Resistance is Not Futile - benefits of strength training

Strength training can prevent or aid several age-related illnesses among seniors, including the muscle destroying sarcopenia.

You have just reached retirement age and our children are grown with children of their own. Now is the time to enjoy life, right? Maybe not. If you are like most seniors, you may suffer from sarcopenia, which causes significant muscle loss. You are now plagued with the consequences. However, seniors can prevent sarcopenia by participating in resistance training.

Age-related muscle loss might be the most detrimental thing that can happen to seniors. Conditions such as diabetes, falls, fractures and loss of independence can all be attributed to sarcopenia. Many factors contribute to sarcopenia, such as the changes in activities and metabolism associated with age. As the saying goes, "If you don't use it, you will definitely lose it."

In the past, healthcare professionals were reluctant to recommend resistance training due to the fear of adverse effects (such as an increase in blood pressure). Seniors often view strength training as an activity for the young. This is not necessarily true. A recent study published by the Journal of Gerontology suggests men over 60 can train at a high intensity and exhibit the same benefits as younger men. Robert Staron, co-author of the study, states, "Our research, as well as that of others in this field, shows that it can be safe for individuals at any age to participate in resistance training." However, when it comes to seniors at a very advanced age, certain restrictions may apply.

What Happens During Aging?

As the body ages, muscles begin to atrophy, slowly being replaced by fat. According to the American College of Sports Medicine (ACSM), by the age of 30, our muscle mass has reached its peak. After age 50, muscle mass decreases as much as 15 percent each decade up to the age of 70. After 70, this process accelerates to 30 percent each decade. In seniors, muscle loss contributes to the occurrence of falls, fractures, weakness, slow metabolism, glucose intolerance and loss of ability to perform normal activities. This may sound grim, but there is hope. When incorporated correctly, strength training can slow many factors in the aging process.

Strength training can prevent or aid several age-related illnesses among seniors, including the muscle destroying sarcopenia.

Benefits of Strength Training

Falls and Fractures. Strength training improves balance and coordination, allowing seniors to perform activities, such as walking and climbing stairs, with less effort and reduced risk of falling. In case of a fall, the increase in bone density (also attributed to resistance training) prevents fractures. Strength training is particularly beneficial because senior men are likely to die and senior women are likely to be placed in an extended care facility from fall-related accidents. Overall, seniors who participate in resistance training are more likely to engage in more aerobic activity (gardening, walking, etc.) than those who only participate in cardiovascular exercise.

Diabetes. Approximately 18 percent of seniors are diagnosed with diabetes. The increase in diabetes has been linked to two factors: increase in fat and decrease in muscle. Enlarged fat cells are less receptive to insulin, thus promoting insulin resistance. Furthermore, muscles use glucose in the body without the aid of insulin. By improving remaining muscle mass, resistance training improves glucose utilization in the body, thus preventing and/or improving diabetes.

Blood Lipids. Cholesterol levels rise with age, putting seniors at risk of developing heart disease. According to a Journal of Gerontology study, resistance training may improve cholesterol level by decreasing LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels. Since resistance training focuses mainly on muscles, it is important for seniors to also participate in cardiovascular exercise to further improve cardiovascular health.

Psychological Benefits. Seniors who participate in strength training are less anxious and less preoccupied with self-centered thoughts. This allows them to be more open to new experiences, thus feeling less isolated.

Arthritis. Strength training often increases the range of motion in those suffering from osteoarthritis and relieves pain.

Improved Metabolism. Strength training means more muscles. Increased muscle mass burns more calories. Consequently, seniors can consume extra calories without gaining extra inches from fat.

Safety Precautions

Seniors have a lot to gain from resistance training. Nevertheless, precautions should be taken. Most can participate, provided they don't have any preexisting conditions, such as cardiac arrhythmia, end stage congestive heart failure, etc. Shannon Entin, co-author of The Complete Idiot's Guide to Online Health and Fitness, explains: "Seniors should always check with their doctors before beginning a weight training program. Issues such as arthritis, osteoporosis and muscle weakness can increase the possibility of injury if precautions are not taken." She also stresses the importance of consulting with a personal trainer before participating in