Lifting with Purpose: How Resistance Training Supports Long-Term Mobility in Older Adults
Most of the coaches who have connected with the National Wellness and Fitness Association (NWFA) have revealed that when they ask their older adult clients what it means to age well, they respond that they would like to stay mobile and active.
And if there is one thing that ensures both, it would be resistance training.
Resistance training is crucial in older adults as it helps them maintain muscle mass, which is directly related to mobility and independence. When such a person is capable of doing all of their life activities without help, it improves the overall quality of their life.
Resistance training is not just for young people. Here’s how it ensures long-term mobility in older adults and why it should be a crucial lifestyle addition in any healthy aging plan.
How Resistance Training Supports Long-Term Mobility in Older Adults
Incorporating resistance training in the regular exercise plan of older adults, even for a short period of time, can have long-lasting benefits. This type of exercise maintains the strength and physical function of older adults. It also increases their muscle strength, which reduces mortality rates as resistance training has promising effects on health conditions.
Resistance training supports mobility in older adults. It includes squats, deadlifts, chest presses, shoulder presses, leg curls, knee extensions, and lifting weights for seniors. Mobility is not just linked to walking or stretching but also to doing everyday tasks like getting up from a chair, squatting to pick something off the ground, carrying groceries, or climbing stairs.
Once an older adult neglects training and their muscle strength starts to decline, they can face even bigger problems like isolation, bedriddenness, falls, and loss of independence.
However, it is never too late to incorporate resistance training into the fitness regimen of an older adult. Targeted resistance training can slow down and even reverse mobility in older adults.
What Is Resistance Training In Older Adults?
Many health and fitness coaches now include resistance or strength training in the exercise regimen of older adults. Resistance training involves engaging the muscles of older adults to push or pull against resistance. That form of resistance could be anything from bodyweight to dumbbells, bands, or machines.
Age-related strength loss mostly comes from lower limbs. However, resistance training engages several muscle groups at the same time to build strength throughout the body. For older adults, resistance or strength training could be as simple as;
- Squats to a chair
- Seated resistance band rows
- Wall push-ups
- Step-ups
- Carrying light hand weights on a walk
- Deadlifts, etc.
Why Strength Training Boosts Mobility in Older Adults
Muscle atrophy, or Sarcopenia, is the loss of strength that happens with age. The exact reason behind this is not understood; however, it is a major health concern for our aging population. A decline in muscle strength and mobility can affect quality of life and lead to age-associated declines in health.
Resistance training supports mobility in more than one way. If an older adult is heading towards muscle atrophy and still their trainers are not incorporating resistance training in their routine, the consequences could be;
- Decreased energy expenditure during exercise
- Increased body fat
- Reduced insulin sensitivity, etc.
Strength and resistance training can help older adults be physically active and perform daily tasks without any assistance. It also enhances their energy expenditures and offers the following benefits to these individuals;
Increases Muscle Mass
Resistance training directly targets natural muscle loss due to old age.
Improves Balance & Coordination
Strength building leads to stronger legs and core, thus reducing fall risks.
Strengthens Bones
Resistance training includes weight-bearing exercises that are directly linked to better bone density and lesser fracture risks.
Boosts Joint Stability
Strength training strengthens supporting muscles that protect vulnerable joints like hips and knee joints.
Enhances Functions Of the Body
Resistance training also involves lifting, which helps in everyday tasks like lifting objects on the ground, groceries, or garden tools.
How to Break the Resistance against Resistance Training By Older Adults
Coaches who specialize in resistance training often have difficulties passing the first obstacle, which is fear and doubt of the older adults. Their clients think that resistance training is only for young adults and that if they do it, they might end up pulling a muscle or breaking a bone.
In reality, resistance training is extremely safe and highly beneficial for older adults, even if they are well into their 70s, 80s, and even 90s. However, resistance training must be extremely supervised and properly progressed, as the bodies of older adults are not as strong as those of younger people.
For resistance training coaches who want to train older adults, we have four things to say;
Start slow. Use light resistance. Focus on their proper form. Progress gradually.
And if you are working with a client who has health concerns like diabetes, heart problems, or arthritis, get a medical clearance first.
NWFA Can Show You How to Help Older Clients Age Strong with Resistance Training
The National Wellness and Fitness Association (NWFA) specializes in educating fitness and health coaches on how to help older adults live longer and stronger lives with resistance training.
The resistance programming encompasses muscle buildup, fall prevention strategies, and safe and effective methods to improve mobility, and our expert-led courses are the best way to approach this field of training with confidence, even if you are working with clients as old as 90 years of age. With over 25 years of experience, we think that our tools are pretty valuable in making a real impact on the health and fitness community of America!