Strength training is not for bodybuilders or young fitness lovers. It is one of the strongest ways to get older for the elderly. After age 50, we naturally begin to lose the process known as muscle mass and bone density, that is, Sarcopenia.This is a weakness, a bad balance and can even fall. But good news? Regular muscle training can help you reverse or slow this reduction.Here’s why muscle training is essential after age 60 and how the elderly can start without injury.Preserves muscle mass and forceFrom lifting groceries to climbing stairs, it is difficult to work everyday without strong muscles. The National Institute on Eging Institute shows that muscle strength exercises help the elderly preserve muscles, improve mobility, and maintain independence.Even two or three sessions a week can make a big difference in overall strength.Protect bones and prevent fracturesAs you get older, bones become more vulnerable in women after menopause. Resistance, such as using squats, lungs, or light dumbbells, gives bone soft stress to stimulate bone growth and lower the risk of osteoporosis.Strong bones have less fractures and improve balance depending on age.Increase the metabolism and support weight controlMuscles burn more calories than fat during rest. By increasing muscle mass through strength training, the elderly can increase metabolism and manage weight more easily. This is especially important for the elderly dealing with sluggish metabolism or navel fats.It also helps to balance blood sugar and cholesterol levels.Improves balance and reduces the risk of fallsFalls are serious concerns for the elderly and often lead to long -term injuries. Strength training is especially helpful to improve adjustment, stability and posture if the lower body and core are focused.A study published in aging and physical activity journals found that the elderly who were trained in resistance decreased and had a higher confidence in exercise.Improves mental health and moodStrength exercise is not about physical interests, but also for the brain. Regular resistance exercise helps to release endorphins, reduce anxiety, and improve self -esteem. Some studies even propose the connection between the elderly’s strength exercise and better memory and cognitive function.How old people can safely start strength trainingStep 1: Get medical permissionEspecially before starting a new exercise, especially if you have chronic diseases such as arthritis, heart problems or hypertension.Step 2: Start with weight exerciseYou do not need weight to start. Start with chair squats, walls of walls, rising calves and soft lungs. This movement helps to activate major muscles and improve flexibility.Step 3: Use a light weight or resistance bandAfter comfort, you can add a light dumbbell (1-2kg) or resistance band to increase the challenge. To avoid tension, focus on low repetitions in the right form.Step 4: include rest daysPlease give time to recover muscles. Two or three sessions a week are enough for beginners. Do not train the same muscle group on a continuous day.Step 5: Please work with the trainer (if possible)If you are not sure about form or technology, consider working with a certified fitness trainer.After 60, muscle training is not only beneficial but also essential. It helps the elderly to be powerful, independent and confident. And the most important part? There is no wonderful gym or heavy equipment to start.
