You could lose up to 1/3 lb. of muscle every year after the age of 35, according to research from Dr. Miriam Nelson at Tufts University. That amounts to a loss of 2 percent of your strength each year. Post-menopausal women are at particular risk of losing bone density and suffering from fractures and frailty. If you are a senior woman, home strength training can help to rebuild your muscle mass and your confidence.
Health Benefits
Home strength training offers several health benefits for senior women, according to information on the Oregon State University Extension. For example, strength training can decrease pain from arthritis and improve mobility. Restoring strength to your muscles improves your balance and gives you better overall flexibility -- lowering your chances of suffering bone fractures from falls or bumps. Of course, regular exercise and training also improve your heart health and circulation. This helps keep your weight low, as well as your chances of developing heart problems. If you have diabetes, strength training can help you maintain healthy glucose levels.
Lifestyle Benefits
Strength training doesn't just improve your health. The right training can improve everything from your sleep patterns to your general mental well-being. As your strength increases you may regain some of your confidence, leading to improvements in your daily life and social life. You may also find it easier to sleep and regain some lost vitality, according to the Strong Women Program at the John Hancock Research Center. The added benefits of performing the exercises at home include convenience and avoiding any anxiety about exercising in public.
Super Slow Resistance Training
Working out a slow speed is key to strength training in older women, according to Jeff Nelson, M.Ed., and Len Kravitz, Ph.D., at the University of New Mexico. Super slow resistance training aims to prevent any strains or damage from sudden movements. The concept is used in many Strong Woman programs across the U.S., with several repetitions of very slow exercises, each lasting up to 85 seconds.
Frequency and Structure
Several training courses at university venues suggest training two or three times per week for an hour each time. Most of the course content is easily followed at home. An example workout session from John Hancock Research Center includes a five-minute warm up, followed by up to 12 short exercises of increasing intensity. Training is slow and steady with short breaks between exercises. Any pain at any time is a signal to stop -- but you should try to push yourself farther with each session. The session finishes with a short cool down stretch.
Home Weights and Guidance
Harvard Health Publications from Harvard Medical School suggests that you can do resistance training at home. Use light free weights such as small dumbbells or even bottles of water. If you have access to home exercise equipment such as weight machines, use them in your routines. However, if you're considering starting a home training program consult your doctor and some training experts first. Visiting a local senior fitness course to learn from instructors before starting could help you avoid any dangerous activities.
References
- Penn State University Extension: Strength Training for Bone Health
- John Hancock Research Center: The StrongWomen Program
- Oregon State University Extension: Strong Women Stay Young
- University of New Mexico: Super Slow Resistance Training
- Harvard Health Publications: Exercise and Aging: Can You Walk Away from Father Time?
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