Weight training with moderate to heavy weights builds muscle mass, improves muscular strength, muscular endurance and improves bone health. According to the American College of Sports Medicine, the most detrimental effect of aging is the loss of muscle mass. Reduced muscle mass exposes elderly persons to a host of medical conditions, including premature disability, hospitalization and a premature enrollment in assisted living and nursing home centers.
Prolonged Independent Living
Elderly persons maintaining and increasing strength are able to preserve functional capacity, or the ability to do activities of daily living such as cooking, eating, bathing, driving and gardening. The longer he is able to keep his strength, the longer he can live without the need of daily help in an assisted living center or in a nursing home.
Reduced Immobility and Hospitalization
Progressive weight training also improves bone health and joint stability. According to a 2009 article by Angela Fern in the American College of Sports Medicine's Health and Fitness Journal, falls are the leading cause of injury, death and disability among persons 65 years and older. The American College of Sports Medicine reports after the age of 40, regardless of sex, bone mass decreases about half a percent or more per year. Weight training reduces the rate of falls by improving an elderly person's muscular and joint strength and reaction to maintain their balance. Additionally, heavy weight training has been shown to increase bone mineral density, reducing his risks of fractures from falls due to weak bones.
Reduction in Health Care Costs
According to Angela Fern's 2009 article, it is projected that by 2020 the cost of medical care in the United States related to falls for those 65 years and older is about $43.8 billion per year. Physical activity, including weight training, reduces risks of chronic health conditions such as diabetes and obesity. Preventing, delaying or better managing such health conditions with weight training enable the elderly to reduce his expenses for prescription drugs, doctor visits and orthopedic devices.
Improved Cognition and Mental Outlook
Alzheimer's disease appears to be less prevalent in elderly persons who live an active lifestyle. Additionally, active seniors demonstrate an improved ability to perform mental tasks. Resistance-training group fitness classes using dumbbells or resistance bands provide an opportunity for seniors to meet new people. Aside from the physical benefits, group classes enable elderly persons to socialize, especially those who are widowed or have few friends and family nearby. Socialization reduces prolonged depression, which, if left untreated, may result in a decreased desire to be physically active. Inactivity increases risks of chronic disease.
References
- American College of Sports Medicine: Physiology of Aging
- "ACSM's Health & Fitness Journal"; Benefits of Physical Activity in Older Adults; Angela Fern; Sept/Oct 2009
- American College of Sports Medicine: Physical Activity and Bone Health
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D. and Kevin Patton, Ph.D.; 2007
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