This week at Compass Physio we get to the bottom of the question
“Should I do Strength Training as I get Older”
Retirement can be an exciting time with the opportunity to create new routines and activities that you have never done before.
It’s a fact that
As our muscle mass goes DOWN our risk of falls and fractures goes UP
- From age 30 we lose 3-5% of muscle every year
We need to take steps to reduce the progression of this.
The Problem is:
1 n 4 women
1 in 3 men
DO strengthening and balance activities twice a week as recommended
For those over 60 common activities such as gentle walking and gardening don’t strengthen our muscles and bones enough to make us strong
Many of us overlook everyday opportunities to strengthen our muscles.
These can be as simple as:
Carrying the shopping
Cleaning the car
Sit to Stand repeatedly
Trying to incorporate those into your daily routine to feel the benefits.
Other more challenging activities can include
- Nordic Walking
- Racquet Sports
The Target is to perform TWICE A WEEK strength or balance exercises
The Benefits are
- Reducing risk of falls
- Improved mood
- Improved sleep patterns
- Benefit to for your overall health and wellbeing.
Here’s some Tips on Getting Started:
- Find something you enjoy so that you’ll keep going
- Set goals for yourself – big or small – to keep you motivated
- Start slowly and gradually build up
- It’s ok to ache but if pain persists, ease back and go slower.
Home based Exercises to get you started
- Toe Raises
- Single Leg Stand
- Heel Toe Standing
- Heel Toe Walking
- Sit to Stand
- Seated Shoulder Press