Working out for the adultier adults

Written by Josh McCollum, registered Osteopath and certified personal trainer.

Resistance training aka getting hench, pumping iron or doing some gymtherapy…are all common phrases about the same thing - people doing exercise (mostly anyway, but on occasion texting, watching videos, chatting, taking selfies and posing.. but we’ll ignore that).

For this article I will be referring to weight training and resistance training; however you don’t need to go to the gym to take part in this form of exercise. Depending on your age, experience, equipment, time and injury history - this form of exercise can be as easy as using a tin can, your bodyweight or cheap bands that you can buy from the internet.

Weight training is becoming increasingly popular for the masses, regardless of your gender, age or social status; but weight training is about so much more than getting ‘buff’. Weight or resistance training should and is being advertised to those from 18 to 80 (and on occasion a few more years on top of that - inspirational!).

Regardless of your age, gender, experience or what you think you know; when doing resistance training your first focus for both progression and injury prevention should be your form. So - what do we mean by “your form”?

Form as defined by Wikipedia - I know, not the most reliable source of information on the web; is “a specific way of performing a movement, often a strength training exercise, to avoid injury, prevent cheating (or in more scientific terms compensating) and increase strength.”

So we know exercise is popular, good for you and form is important - BUTTTT… Why would you want to do strength workouts if you are older?

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Below outlines just a few of the reasons why working out as a more mature individual is important, but regardless of whether you are reading this as a teenager or a golden oldie; the same physiological reasons for exercising remains.

Reason number one:

Doing resistance training, or strength training as an older adult can assist with making daily tasks easier. For example, doing a 1/4 squat will help strengthen the muscles in your legs which will then make getting in and out of a chair easier, or getting up from that bottom cupboard in the kitchen.

Doing the leg extension, hip flexion and calf raises will make getting up stairs easier.. small changes make a big difference.

Reason number two:

By doing resistance training (whether bodyweight, weighted, band exercises etc.) encourages more muscle bulk. People with a higher muscle mass have a decreased risk of mortality through cardiovascular disease.

Reason number three:

Strength training has been shown to help reduce the pain associated with osteoarthritis. One method that this occurs is by developing greater muscular strength and mass, you are building more support for your joints and thus reducing the pressure on them.

Reason number four:

Weight bearing exercise has been evidenced to increase osteoblast activity which encourages bone mineral density. This can then reduce the risk of developing osteopenia or osteoporosis, and some evidence even suggests it can help reduce and maintain the level of bone density reduction in an individual where it has already onset. Osteoporosis is particularly a concern for post menopausal women, whether this is natural or due to a hysterectomy.

Reason number five:

Resistance training and exercise can improve your balance. This may seem trivial but think about it; an improvement in your balance can reduce the risk of you falling over; if you fall over you are more likely to injure yourself and why would anybody want to do that?!

For the older person this is even more important especially if you have already been diagnosed with osteoporosis or osteopenia. If you fall, you are much more likely to experience a fracture and the impact this may then have on your quality of life and independence could be significant, especially if it is a hip fracture..

Reason number six:

Strength training can help your body regain control of it’s glycaemic system. When you do strength training there is a decrease in insulin resistance; which means your body can then use the glucose and a reduction of blood sugar levels occurs. Additionally when you exercise you build greater muscle mass; muscle is able to use glucose more effectively when exercising and thus is just another way of combating type 2 diabetes and the associated co-morbidities. Strength training has been proven to be more beneficial than aerobic exercise at doing this.

Reason number seven:

Resistance training can improve your sleep consolidation which is your brain's ability to store memories and learning. According to www.alzheimers.org.uk studies have found that people who exercise consistently in mid life have a 30% less chance of developing Alzheimers and 45% less chance of developing Dementia. And exercise when older has also been proven to reduce the risk of Dementia and Alzheimer’s.

Finally, reason number eight:

Training can improve mental and emotional health, alongside your physical health. Exercising whether doing cardiovascular activity such as walking and swimming; or resistance and strength training reduces boredom, releases endorphins, improves your self esteem and results in more energy.

These are but a few benefits of strength training as an older adult. Everyone can exercise, but make sure you speak to a health specialist before undertaking any rigorous activity, or if you have pre-existing health or musculoskeletal pains.

For help with strength and rehabilitation exercises you can visit www.safehandshfr.com/rehabilitation-videos; YouTube: Safe Hands HFR; or send me an email on josh@safehandshfr.com.