You can't stop aging, but you can slow it down. As we age, our bodies break down and we become more prone to injury and disease, but resistance training has been shown to lessen the negative effects of aging. You're never to old to get stronger.
Exercises
Resistance exercises appropriate for older adults is less than the resistance exercises younger people might want to try. This is in consideration of fragility and balance issues that can become a problem in later years. When using the appropriate amount of weight to do eight to 12 repetitions, work the chest by doing bench presses either with dumbbells or a barbell, or by doing wall push-ups. To work the shoulders, sit or stand to do shoulder presses or shrugs. Exercise your back with one-armed rows, or by doing the lat pulldown if you are using gym equipment. The biceps can be toned with curls, either with a barbell or dumbbells, and the triceps can be worked with the overhead extension. Some leg exercises can be performed at home with or without weights, including the chair squat, seated leg extension and calf raise. Senior can use the leg press machine at the gym, too.
Benefits
Older adults can enjoy many physical benefits from consistent resistance training, starting with increased strength. A study published in the New England Journal of Medicine involving subjects in their 80s and 90s with generalized arthritis, heart disease and at least one chronic illness showed significant increases in strength after 10 weeks of weight training. Resistance training also increases bone strength, improves heart function, mobility, reduces body fat and helps you look and feel better.
Misconceptions
Resistance training is not just for "muscle men." The truth is few people stand to gain more from resistance training than senior citizens. It could play a big part in helping you maintain your independence.
Considerations
Resistance training doesn't necessarily mean lifting weights. You can also use resistance bands or bodyweight exercises as part of your resistance routine. Dress appropriately for resistance training. Wear clothing that is loose and comfortable so you can move easily while training. Also, consider cardiovascular and flexibility training, which can also greatly improve the health of older adults.
Warnings
Warm up before resistance training to prepare your muscles. You can do light calisthenics and stretching. Don't overdo it, especially if you are just getting started. Allow your muscles time to adapt to the new activity of resistance training before challenging yourself. If you are new to resistance exercise, consult a doctor to find out if you are physically prepared for it.
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