Did you know that our muscles start losing strength when we hit the age of 40? Don’t worry, this is not the end of it. Even though as we age we lose muscle mass and strength we can rebuild and slow down the process by weight lifting also known as strength training. Building muscles helps us women burn calories, have strong bones, helps the brain, and delays some chronic illnesses.
The chronic illnesses strength training slows down are:
- Heart disease
- High blood pressure
- Diabetes
- Stroke
- Osteoporosis arthritis
Combining strength training and flexibility exercises helps women keep full range of motion and avoid injuries. Balance is vital after the age of 50 and strength training helps with balance.
Strength Training is essential in healthy aging for women because:
- It slows down the decline in muscle mass, bone density, strength, energy, and vigor.
- It prevents, slow downs, and reduces risks in health problems.
- Women have better cognition. This is vital because women suffer more from Alzheimer’s more than men. Strength training improves cognitive thinking, attention span, planning ability, problem solving, memory, cognitive flexibility, abstract thinking, emotional regulation, and self control.
- Improves sleep and mood
- Builds muscle mass
- Better balance
- Increase metabolism
As we age, no matter if we are male or female, we start losing 1% of bone mass yearly. Weak bones break easily. Strength training builds stronger bones, so bones won’t easily break.
Here is a guide to help you decide how often and what type of strength training to use:
- 150 minutes a week equals 30 minutes for five days is all you need to be strong.
- There are specific programs available for women who want to do strength training. They are: Muscles in motion, SOS, and Silver Sneakers.
- You can exercise at home. There are 4 types that you can do and if you want guidance Karen Clemenson at Wellness Works NW will show you how. They are: Plank Pose, Chest fly, Squats with a chair, and Yoga.
Now I am going to address some myths that we all have had regarding strength training. I know I have until I did some research.
Myth 1: There is no point in exercising or strength training because I’m getting old anyway.
Myth, because you will feel better and be able to enjoy your family and friends and life with movement and strength training.
Myth 2: Exercise puts you at risk for falls.
This is false because as you build muscle and bone density you build strength and stamina. This actually prevents falls by making your bones stronger.
Myth 3: I will never be like I was, so what is the point.
That is true, however, changes in hormones and metabolism makes this happen, but if you don’t strength train and move your body it will happen faster.
Being afraid of the unknown stops many women from moving their bodies especially after the age of 50. It is scary to walk into a gym and see all these young healthy bodies lifting, groaning, and doing flashy moves in the gym.
I have to be honest that scares me because I know I can’t compete. I have been reminded several times by different people and one of them is a weight lifter. Don’t compete with others, compete with yourself. No one matters in that moment in the gym, only you do. If you want to have accountability and encouragement we have a group that we can state our goals no matter what they are and we encourage each other. There is no judgement.
Let’s move our bodies!
Here are some links I would like to share with you:
- 9 Reasons Why Women Over 50 Should Lift Weights by Seniors Matter Staff
- Best Exercises for Women Over 50 by YMCA Staff
- Physical Activity Guidelines for Americans 2nd Edition by Department of Health and Human Services Staff
- The Importance of Strength Training as You Age by Elizabeth Andrews for American Council on Exercise
- Senior Exercise and Fitness Tips by HealthGuide Staff
- Working Out When You Are Over 50 by WebMD Staff
Related Articles
- Recovery After My Heart Attack
- Learning About Heart Defects
- My Heart Attack Experience by Nancy Cho-Auvil
- Book Review: Healing PCOS
- Are You Supporting Your Breasts? Buying the Correct Bra Size
Jamie Holloway lives in the Portland, Oregon area. Since October 2011 she has been sharing her Journey Toward Health and Wellness with Vasculitis through her blog at JamieChasesButterflies.com. As most of her articles will be about Men’s Health, Jamie intends to write her articles as though she was sharing important information with her brother, nephews and friends. We hope you are as inspired as we are with the raw candor Jamie uses in her writing. If you would like to help support Jamie’s writing efforts please Donate now.
