Keeping Fit for Seniors

KEEPING FIT

Strength Training
Carrying groceries, vacuuming, opening jars - it's easy to take routine tasks for granted when you can do them easily. Keeping your muscles and bones strong as you age improves your chances of continuing these tasks on your own and reduces your risk of falling. Staying independent is a great incentive to maintain strength as you age. There are other good reasons. Having more muscle makes it easier to avoid weight gain since muscle burns more calories than fat. Building strength also builds strong bones, which helps prevent the bone-thinning disease called osteoporosis. And toned muscles look better than flabby fat.

Don't Blame Ageing
After age 20, most adults lose about a half pound of muscle a year. By the time you're 65, you lose 25 percent of your peak strength. But you're not destined to grow softer and weaker just because you're getting older. Experts say most of this muscle loss comes from not using your muscles enough as you age, rather than ageing itself. If you use your muscles regularly, they'll stay strong and firm, regardless of age. That's why it's especially important for older adults to strength train. Studies have shown that men in their 60s and 70s who strength train regularly have muscles that look and perform as well as inactive men in their 20s and 30s. Yet most people age 65 and older don't do enough strength training to stay strong, according to some research only 11 percent of adults age 65 and older strength trained two or more days a week, the amount experts recommend. You can start building and regaining strength at any age. So if it has been a while since you've worked on your strength, don't worry. Research shows that even people who begin strength training in their 90s can gain muscle and strength in as few as eight weeks.

How Much?
To increase your strength, you should do strengthening exercises two or three times a week, working all your different muscles. That includes your arms, legs, chest, shoulders, stomach, and back. Repeat each exercise 10 to 15 times (a set) and do one or two sets of each exercise. Strengthening exercises involve working against resistance from your body or some other source, such as weight machines, free weights or barbells, a body bar, resistance bands, stability ball, or water. While the weight room remains a popular place to strength train, there are many other things you can do besides weight lifting to build strength.

Old-fashioned calisthenics, such as push-ups, sit-ups, and chin-ups - now the foundation for the popular "boot camp" classes - is one example. And some aerobic activities that build endurance, such as cycling, running, and certain martial arts and dance classes, are also good leg-strengthening exercises.
Other options include:
· Water aerobics
· Ballet
· Yoga
· Pilates, which focuses on building "core" strength in your stomach and back muscles
· Walking

Choose activities you enjoy so you stick with it. Mixing up your workouts every now and then will keep you from getting bored. If your fitness routine consists mostly of exercises that strengthen the lower body, such as biking or walking, be sure to balance out your upper body with a workout too. For example, if you walk three or four times a week, do an upper body workout on alternate days. Try hand weights, a rowing machine, or push-ups. Daily stretching, even for 10 minutes, will keep you supple and reduce your risk of pulling a muscle or some other injury. You also can work strength training into your regular aerobics or flexibility routines. Even though you're likely to see results quickly at first, that might change after several weeks of working out. This is normal. Don't get discouraged. Stick with your program even though your improvements are not as obvious. After several months of resistance training, most men and women will increase their muscular strength by 20 percent to 40 percent.

Take it Slow
It's not uncommon for people to hurt themselves while strength training by going too fast. Choose lighter weights to start - three- or five-pound - and build up gradually. If you can't repeat eight weight exercises in a row, the weight is too heavy - get a lighter one. If you can lift a weight more than 15 times in a row, the weight is too light - get one slightly heavier. Don't increase the weight you lift by more than 10 percent at any time. And remember to warm up with slow movement, such as marching in place, and cool down (stretch) your muscles each time you work out. A good video, a book from the library, a group-class or a health club instructor can show you how to lift weights correctly if you haven't done it before. Controlling your movements and having proper posture and form will also keep you from getting hurt. You can check your form by working out in front of a mirror.

You don't have to lose your strength or muscle tone just because you're getting older. As long as you continue working your muscles, they'll continue working for you, by keeping you strong, fit, and independent!

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