People tend to be more inactive and sedentary as they grow older, especially if they have health conditions. However, numerous studies have been made on the merits and significance of regular exercise to health, no matter the age. But before starting on any workout program, discuss it with your doctors first, including an orthopedist. Below is a guide on strength training and its benefits for seniors.

What Is Strength Training?

Designed to build up major muscle groups in the upper and lower parts of the body, strength training involves a series of exercises using weights. It can be done with free weights, machines, and elastic bands, increasing in intensity or resistance as you become stronger. Remember to start with small steps and gradually progress over time to prevent injuries during workouts. Ideally, strength training is performed two to three non-consecutive days in a week to allow your body to adjust and recover from the physical strain. If you experience pain after training, discontinue your routine and see an orthopedist to check for injuries.

Why It Is Vital To Older Adults

Studies have shown that older adults lose physical strength as they age, partly attributed to a decrease in muscle mass and muscle fiber. To counteract degradation, strengthening exercises have been proven effective in improving muscle function in seniors, allowing them to accomplish daily activities independently. Regular training can offer a host of benefits against chronic conditions, like reducing symptoms of arthritis, back pain, and osteoporosis as it builds bone density and strengthens muscles. It also speeds up metabolism and improves glycemic control and lipid profile to reduce the risk of cardiovascular disease, diabetes, and obesity. Apart from the physical benefits, strength training also plays a factor in the mental and emotional health of older adults. They can sleep better, have a better sense of well-being, and feel more confident over time.

How To Begin Training

Prior to working out, speak to your doctor regarding your health conditions to get clearance for any strenuous physical activity. Consult with an orthopedist as well to determine the best program for you, as it can vary depending on your capability. Set your goals and timetable, and try to monitor your progress by keeping an exercise journal. While there may be obstacles such as lack of time, fatigue, or health concerns, set clear goals and steadily work toward them.

Being physically active offers many advantages, particularly for older adults. When you need advice on the right exercise program for you, trust the orthopedists at IMUA Orthopedics, Sports & Health. This Honolulu-based center for functional and sports medicine provides customized, hands-on approach to the proper workout. To schedule a consultation with an orthopedic surgeon, call (808) 521-8170, or visit the website to learn how you can improve your quality of life.