The Importance of Strength Training as We Age

Muscle strength is important for bone health, balance and just being strong enough for daily activities, such as climbing stairs or carrying groceries.
 
Regular muscle strengthening has also been shown to help manage blood pressure, blood sugar and blood cholesterol levels, as well as prevent and control heart disease and type 2 diabetes. 
 
Did you know that every decade from the age of 30 we lose 3 to 5% of the muscle mass we naturally have, which causes us to lose muscle function?  The good news is that it’s never too late to get started, even if you’ve never picked up a weight in your life.
 
One of the most talked about reasons for strength training in women is the prevention of osteoporosis.  For most women, bone loss increases after menopause when estrogen levels drop sharply.  In fact, in the 5 to 7 years after menopause, women lose up to 20% or more of their bone density. 
 
Machines are a great option for working on strength because they control the movements, especially if you haven’t trained before – you can work hard with good control. The following machine exercises are ideal for strength training in older adults because they strengthen the biggest muscle groups:

• Seated rows
• Lat pull-down
• Shoulder press
• Leg press
• Assisted chin-up

Aim for two to three sets of eight to 12 repetitions of each exercise.
 
While having big muscles might be what some of us are looking for, it’s the strength that really matters when it comes to functioning well into our older years.  Strength training enables us to maintain a level of strength so we can continue to do the things we love.
 
If you haven’t already done so, stop by the fitness centre in Temagami to check out the new universal weight machine.  Membership is available at a cost of $20 per month for adults, $15 for students and $12 for seniors.  The fitness centre is available 24 hours a day, 7 days a week.
 
Preventative Health Care…
the Easiest Way to Protect Your Future!