Resistance Training Best After 60
The most beneficial activity for those over 60 may be resistance or weight training rather than walking or swimming. Recent findings highlight strength-focused exercises delivering robust health benefits including improved balance, mobility, and metabolic health by maintaining muscle mass and bone density.
- Resistance training is a primary countermeasure to sarcopenia, the age-related loss of muscle mass and strength. This condition affects 10-20% of adults over 60, and that number climbs to over 50% for those over 80. - The mechanical stress from resistance exercises stimulates osteoblasts, which are bone-building cells. This process increases bone mineral density, which can help reduce the risk of osteoporosis and related fractures. - Health organizations, including the World Health Organization, recommend that adults over 65 engage in muscle-strengthening activities at least two days a week. Studies indicate that two to three sessions per week can lead to significant health benefits. - A 2022 study found that regular muscle-strengthening activities were linked to a 10 to 17 percent lower risk of death from any cause. Another study showed that older adults who did strength training at least twice a week had 46% lower odds of dying for any reason compared to those who did not. - Strength training improves the body's sensitivity to insulin and helps regulate blood sugar levels, which can reduce the need for diabetes medication. It can also improve cardiovascular health by lowering resting blood pressure and improving cholesterol profiles. - Resistance training doesn't require a gym membership or heavy weights. Effective exercises can be done at home using body weight, resistance bands, or everyday objects like soup cans. - Beyond physical benefits, regular strength training has been shown to improve memory, decision-making, and problem-solving abilities. It can also increase self-esteem and reduce symptoms of anxiety and depression. - For beginners, it's recommended to start with bodyweight exercises to master proper form before adding weights. A typical starting point is to perform 8 to 12 repetitions of an exercise for two to three sets.
