#3 – It boosts your motivation Resistance training improves exercise motivation in older adults – this according to a recent Finnish study. The study of 104 healthy – but not sufficiently active – 65- to 75-year-olds investigated the impact of a nine-month supervised resistance training programme on exercise motivation, exercise planning and exercise self-efficacy.
Interestingly, the nine-month programme was found to boost the intrinsic motivation for both training and physical activity in general: the participants started to enjoy exercising. Not only that, but exercise planning also increased – participants started to think about how to start and maintain a physically active lifestyle – and nearly half of them continued resistance training independently after completing the supervised programme.
#4 – It lessens the blow of menopause At around the age of 30, we start losing as much as 3%–5% of lean muscle mass each year due to ageing. But we can push back on this. According to studies, carrying out just 30 minutes of high- intensity resistance and impact training, twice a week, can improve functional performance, as well as bone density, structure and strength in postmenopausal women with low bone mass – with no negative side-effects.
#5 – It lets you live your life Frailty among older adults is a big problem, and muscle strength – or lack thereof – lies at the heart of this. Indeed, poor muscle strength increases the risk of a fall by 76%, while those who have already had a fall are three times more likely to fall again.
The widely recommended twice-weekly strength-training workouts therefore become even more critical as we age: adults over the age of 65 should undertake strength training at least twice a week, working all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) to build muscle strength and muscle mass and preserve bone density – and with it, independence and vitality.
For this audience, very slow repetitions are the key, as well as plenty of rest between workouts to avoid injury. The important thing is to incorporate load-bearing activity into our routines – even if all we can do at first is bear our own body weight while walking.
Ultimately, maintaining muscle is fundamental to our ability to carry out everyday activities with ease. It’s the key to continuing to live our lives as we know them. To live life well, discover the three Aspria clubs in Brussels on www.aspria.com
