Exercise is extremely important at any stage of life. The earlier the habit is established, the better long-term results can be obtained.
In the case of older adults, exercise in general is one of the best alternatives to improve bone health, cardiovascular and respiratory functions, reduce the risk of chronic diseases, prevent depression and cognitive decline, and help the person maintain higher energy levels and mood.
Although muscle mass weakens with age, progressively if not maintained with good stretching exercise routines , we don’t want to overlook cardiovascular exercises and all their beloved benefits. Today, we want to talk to you about all the advantages that weightlifting exercises bring, especially for older adults.
Benefits of including weights in the physical activity of older individuals:
Weight loss and maintaining a healthy heart.
Increased bone density, resulting in healthier and stronger bones.
Improved cardiovascular and respiratory functions.
Decreased resting heart rate and blood pressure.
Contributes to lowering blood glucose and cholesterol levels.
Improves balance, coordination, and mobility, and reduces the risk of falls.
Maintains independence for daily activities and improves posture.
In health issues such as degenerative processes, osteoarthritis, diabetes, osteoporosis, obesity, and lower back pain, exercise is often relieving when part of comprehensive treatment.
Recommendations for performing weightlifting exercises:
Some basic tips for older adults to perform weightlifting exercises without causing injuries are:
Before starting to work with weights, it is important for older adults to undergo a prior health check to thoroughly assess their health status and evaluate whether including weight exercises can be part of their routine.
After receiving approval, it is essential to have an expert in the field who can guide you through the process. As a beginner, focus on learning the correct technique of each exercise. Practice first without weights to master the posture, and then gradually add weight.
It is not recommended to do the same exercises on consecutive days because your muscles require rest. If you are just starting, leave at least two days between sessions.
Pay attention to posture! It is not only important to maintain proper body alignment during exercise but also to work on the muscle groups that contribute to our overall posture.
Stretching! Before and after strength training, dedicating time to stretching is key. Flexibility is crucial As it allows the body to cool down and helps the heart return to normal. Stretching breaks down the release of lactic acid during intense training, aiding in muscle recovery and repair.
Recommended activities:
Arms: Lift weights to the sides up to shoulder height.
Shoulders: Lift weights forward up to shoulder height.
Biceps: Lift weights by bending the forearm with the palm facing the chest.
Triceps: Lift weights upward, bending the arm until the weight is near the shoulder, close to the elbow.
Legs: Slowly extend the leg forward until the knee is parallel to the surface. Another option is to cross one leg over the other, changing positions.
The health and well-being, both physically and emotionally, of your older adult are paramount. Reduce their risk of illness and falls. It is important that they are always accompanied by experts in the field such as trainers or physiotherapists to monitor their movements and avoid any major issues.
