Strength Training for the Older Lifter
“If I’d known I was going to live this long, I’d have taken better care of myself.”
— Eubie Blake, composer & Baltimore native
The worst advice an older person can ever get is: “Take it easy.” “Taking it easy” doesn’t help us walk up stairs, carry groceries, tend our gardens, or shovel snow. In fact, taking it easy can make everything we do in the course of a day harder.
Some of the greatest challenges that face us as we age are the loss of physical strength and all its associated problems:
Loss of muscle mass
Bone mineral loss and osteoporosis
Hip fractures
Loss of balance and coordination
Diabetes
Heart disease related to a sedentary lifestyle
Loss of physical independence
Loss of Muscle Mass
Sarcopenia literally means "lack of flesh." It's a condition of age-associated muscle degeneration that becomes more common in people over the age of 50. After middle age, adults lose 3% of their muscle strength every year, on average. This decrease in muscle leads to a reduction in a person's strength. As a result, their balance and gait are also affected. Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.
Bone mineral loss and osteoporosis
Osteoporosis causes bones to become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture. Osteoporosis-related fractures most commonly occur in the hip, wrist or spine. Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.
Hip fractures
Bone fractures, particularly in the spine or hip, are the most serious complications of osteoporosis. Hip fractures often are caused by a fall and can result in disability and even an increased risk of death within the first year after the injury. In some cases, spinal fractures can occur even if you haven't fallen. The bones that make up your spine (vertebrae) can weaken to the point of crumpling, which can result in back pain, lost height and a hunched forward posture.
Loss of balance and coordination
As we age, our balance declines — if it isn't practiced — and can cause falls. Every year more than one in three people age 65 years or older fall, and the risk increases with age. Gait and balance disorders are common in older adults and are a major cause of falls in this population. They are associated with increased morbidity and mortality, as well as reduced level of function.
Diabetes and Heart disease related to a sedentary lifestyle
Diabetes is one of the biggest health issues in American history, and it’s only affecting more people as the population grows.
As of 2015, the Center for Disease Control says more than 30 million Americans have some form of diabetes. That number makes up just under 10 percent of the entire American population.
Around 25 percent of those 65 and older have diabetes, the CDC says, meaning about 12 million seniors have the condition.
Loss of physical independence
What do we mean by a loss of independence? At its core, losing independence means that you start to have trouble managing your day to day life. You begin to lose control over physical, emotional or social parts of your life.
Learning how to Get Down and Get Up!
Mona is 85 years old. In this video, Mona, discusses how she is now able to get in the back seat of her car now that she is stronger.
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Mona shows us how she gets off a public toilet now that she is stronger.
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Mona demonstrates how much easier it is to carry her own bags to her car now that she is stronger.
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