Health providers say that whether you or 18 or 80, it is important to do both cardiovascular exercises as well as strengthening exercises. In addition to experiencing the benefits of better tone and shape, “research now links not just aerobic exercise but strength training with a reduced risk of death from all causes.” Presently the American Heart Association and American College of Sports Medicine recommends doing strength training at least two times a week.
Many older adults do not think about strength training, and for those that are exercising, have limited their exercise to things like walking, swimming, jogging, or bike riding. Dr. Jennifer Kraschnewski, an associate professor of medicine, pediatrics and public health sciences at the Penn State College of Medicine, explains we now have very good evidence that shows 80-year-olds are as able to improve their muscle mass as 50-year-olds. She adds, “and this can be done reliably over a very short period of time – something as short as two to three months."
The large 2016 study found strengthening exercises helped to prevent age-related bone and muscle loss. Led by Dr. Kraschnewski, the study drew on data from the National Health Interview Survey and followed 30,000 adults age 65 years and older for fifteen years. While only 10 percent of the participants met the national guidelines for twice weekly strength training, those individuals had 46 percent lower odds of dying from any cause, or all-cause mortality. Furthermore, they were less likely to die from cancer or cardiovascular disease.
Experts say you do not have to start lifting heavy weights as strength training includes using exercise bands, doing push-ups or yoga. However, be sure to check with your physician before you began any new exercise.
MorningStar at Golden Ridge offers plenty of ways our seniors can stay active with an onsite pool, fitness centers and lots of life enrichment activities. Our beautiful community has independent and assisted living as well as memory care. Please visit our website to learn more.
Before starting any exercise, be sure to consult with your health care provider.
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At MorningStar Senior Living we strive to create a true home where you can enjoy your retirement years as carefree as possible. Offering a lifestyle of comfort, wellness and community, our care team is committed to giving residents a quality of life that other senior living communities simply cannot match.