Strength Training For Women Over 70

For women over 70, a light, low-impact strength training routine can have a variety of positive effects. Beyond its ability to improve muscle strength for people of all ages, it can also help the cardiovascular system, the skeletal system, the joints, and a person's overall mental well-being. By following a safe routine that is regularly monitored by a medical professional, senior women can benefit from strength training.

Benefits

If executed correctly, weight-bearing exercise benefits the body in a multitude of ways. It can help people suffering from chronic conditions, including arthritis, back pain, depression and diabetes, to manage their symptoms. It has been shown to have a negative correlation with insomnia and a positive correlation with increased energy and stamina. Stronger muscles create less stress on a person's joints, which reduces the chance of joint injury. Larger muscles also consume more calories, leading to easier weight management.

Impact on Osteoporosis

Fifty percent of U.S. women over the age of 65 suffer from osteoporosis, a thinning of the bones that occurs with calcium loss. By age 75, women who have osteoporosis can lose up to 47 percent of their total bone tissue. This can lead to bone fracture, even from small falls or other minor impact. According to the Mayo Clinic, strength training reduces the risk of getting osteoporosis and can increase bone density by creating safe stress on the skeletal system.

Recommendations

After receiving medical clearance, women over 70 can begin a workout regimen that lasts 20 to 30 minutes per day, two to three days per week. The workout should begin with a five-to10-minute warmup that includes light aerobic activity, like walking, and gentle stretches. At that point, weight-bearing exercise can begin. Women should do 12 repetitions of exercises that engage all of their major muscle groups, including the back, chest, shoulders, biceps, triceps, abdominals and major leg muscles. Free weights, resistance bands and body weight can all be used for strength exercises.

Movements should be executed slowly, carefully and with purpose, and any increase in intensity must be made gradually.

Videos and Tapes

For seniors who wish to begin a fitness routine at home, the AARP recommends the following videos: "Exercise: A Video from the National Institute on Aging;" "Fitness Forever," by Tahoe Forest Hospital and the American College of Sports Medicine; and "PACE (People With Arthritis Can Exercise) Level One" by the Arthritis Foundation. For those who prefer audio tapes, the AARP also recommends "The Healthy Heart Walking Tape" by the American Heart Association and "Seniorobics: The Fitness Guide for People 55+" by FitWise Programs, Inc.

Nutrition

Women over 70 who are engaging in a strength training regimen must ensure that they eat a proper diet in order to maintain a good energy level. The National Institute of Health recommends that seniors eat a variety of high-nutrient, low-calorie foods. These include complex carbohydrates, lean protein and healthy fats. Seniors should also regularly consume vitamins and minerals, either through a dietary supplement or a diverse diet.

All people with special dietary needs or who have a medical condition should consult with their doctor regarding their daily nutritional needs.

Precautions

Women over 70 should seek medical clearance before beginning a strength training program. Even with medical clearance, women of all ages should stop exercising if they experience chest pains, shortness of breath, joint pain, swelling or extreme exhaustion. No exercises should be rushed, and in a class setting, seniors should slow their movements if the class is being taught at too fast a pace.

Unless they are told otherwise by a medical professional, the Aerobics and Fitness Association of America recommends that adults over 65 exercise at a conservative intensity---40 to 60 percent of their heart rate reserve. Women who have previously been sedentary should begin their exercise regimen even lower than this intensity level.