Research has found that weightlifting helps seniors prevent bone and muscle loss. and may even help prevent dementia. The Center for Disease Control recommends that seniors do strength-building exercises at least twice a week in addition to aerobic exercise.
The American College Of Sports Medicine recommends weight training for all people over age 50 and tells us even those into their 90s can benefit. You may find your balance improves, your walking pace is faster, and climbing stairs will be less difficult, so you are less likely to fall.
A good goal is about 150 minutes per week of moderate-level exercise, but you see benefits even at lower levels than that. Older adults should try to get strength training in the mix one to two times per week.”
Seniors who work at it, however, can still make strength gains. “Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.
Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
Gaining Muscle Mass by Lifting Weights
Resistance exercise like weight training is one of the best ways of reversing the loss of muscle mass as you age. It benefits both men and women.
There is no particular age that you should stop lifting heavy.
Research has found that weightlifting helps seniors prevent bone and muscle loss. and may even help prevent dementia. The Center for Disease Control recommends that seniors do strength-building exercises at least twice a week in addition to aerobic exercise. Many seniors are nervous about handling heavy weights.
Similar to the dumbbell chest press, the bench press is the perfect weight workout for seniors with bad knees. It's performed while lying on a bench, so there's no risk of losing your balance and falling.
The good news for seniors who have never engaged in a resistance training program, is that it's never too late to start. In fact, many studies show that seniors over the age of 70 can experience similar gains from regular strength training as young adults.
The American academy of sports medicine recommends seniors lift weights two times per week, at minimum. Even one time per week of lifting can produce incredible results.
Aim for 2 days a week. Good choices are lifting weights, using resistance bands, and doing body weight exercises like pushups and situps. A personal trainer can teach you good form to avoid injury.
This literally means that resistance training not only can slow down but also reverse the aging process at the genetic level. The genetic expression of the elderly individuals became similar to those of the younger group.
The short answer is no. While there are many benefits to strength training, including building stronger bones and muscles and maintaining a healthy weight, you shouldn't lift weights every day. “The science for strength training is that two to three days per week is the best dose for most people.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.
Best Protein for Seniors Recap
Animal-based foods like meat, fish, dairy, and eggs are some of the highest quality foods for protein. However, plant-based foods such as soy, nuts, beans, and nut butter can also provide a significant source of protein as well as provide many other health benefits.
What's the Right Amount? Because of the factors above, research supports increasing the recommended intake of protein for older adults by up to 50 percent. That means people over age 65 should strive for 0.45 to 0.55 gram of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person.
Find a distance and pace that's comfortable for you, and then set realistic goals for increasing your steps as your abilities improve. Many experts agree that the recommended steps per day for seniors is 7,000-10,000.
Research has shown that it's important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury.