Your physical strength and skills decrease as you get older. That's the bad news. The good news is that you can almost always improve and increase your strength. You're never too old.
A study reported by the American College of Sports Medicine (ACSM) concluded, "Study after study has shown that physical activity stops the loss of muscle strength and endurance, indicating that if older adults focus energy on muscular, skeletal, balance, and mobility training, they will maintain a functionally superior quality of life well into old age."
Does that mean going to a fitness center and spending endless hours on difficult machines? Does it mean spending large amounts of money on trainers? You'll be surprised at how easy it is.
How Can I Get Stronger?
Simple physical activities like walking, lifting light objects, and stretching will provide long-term benefits. What you do might not be as important as consistency. Stay with the program every day. Regular weight-bearing exercise can protect and strengthen muscles. A few minutes a day can make a big difference.
In addition, physical activity can help prevent bone loss. Osteoporosis (thinning of the bones) is a major problem for many elderly people, especially women. Regular physical activity can help slow or prevent osteoporosis.
In study comparisons, older people gained almost as much strength from training as did younger participants, even though older people had already lost some muscle fiber. There was virtually no difference in the benefits for men and women.
It Probably Wouldn't Help Me
While it is true that you will gradually lose muscle strength and flexibility as you age, that doesn't mean that it has to happen rapidly. You have a lot of control over your aging process.
For many people, a "can't-do" attitude stops them from even trying. If you don't start, you won't experience any benefits. It doesn't just happen. There is a time and energy requirement. If you are concerned that you are not healthy enough to even start becoming more active, talk with your doctor about safe ways to gradually get started.
Many people remain active into their 80s and 90s. In most cases, there is a conscious effort to be physically active, make decisions, plan ahead, and do interesting things.
The Bottom Line
Even the frail elderly can achieve large increases in strength from regular, simple strengthening exercises. Your doctor, therapist, or trainer can help you get started, improve, and maintain strength. The key is to maintain the gains by continued physical activity. It is never too late to start. |
