No matter your specific fitness goals, your overall goal should be to improve your functional strength which can help make your daily life easier! This rule should hold extreme importance to the seniors reading this article. As you age the ability to carry out your day-to-day activities is really determined by your functional strength!
What is the definition of functional strength though? The meaning according to the Aerobics and Fitness Association of America is that functional strength, '... refers to the idea that muscles should be trained and developed in such a way as to make the performance of everyday activities easier, smoother, safer, and more efficient'. To put it practically, this is strength needed to pick up your groceries or shovel snow. Improving this functional strength should be imperative as we age; it allows us to maintain our independence.
One great aspect of resistance training to increase your strength is that it can reverse sarcopenia which is the loss of muscle due to lack or use or degeneration. The ability to reverse sarcopenia can be seen in a study by the University of London that illustrated that three, one hour weight training sessions was enough to significantly improve the strength of women over 75 years old! If people over the age of 75 can improve their strength, you can make serious strides if you are still in your 40's or 50's!
There are many ways to improve your strength from bodyweight training to resistance band training and many different exercises in-between. No matter the method you decide to employ to improve your strength try to follow these simple guidelines:
1. Stretch, stretch, stretch - Static stretching should be a priority in your workout regime, almost more important than the workout itself. It increases your range of motion. Conduct static stretching (low-intensity, long duration) for 5-10 minutes before and after a workout.
2. Resistance train 3 times a week - All it takes is strength training 3 times a week to combat sarcopenia. That's it; take the time to improve your strength.
3. Exercise the entire body - Pick 6-8 exercises that will exercise the whole body. This will give you a full body workout every other day throughout the week.
4. Slow, steady, and light - Start slowly with a light resistance. This will help you develop the correct form of the exercise, helps reduce your risk of injury, and prevents you from being overly sore.
5. Perform both coordination and balance exercises - Workouts that increase your coordination and balance are helpful at improving your quality of life. For instance, standing on one leg or conducting exercises that involve multiple movements can help improve your coordination and balance.
Growing older can be difficult, especially as it starts to decrease our quality of life! This makes it very important to work on your functional strength through exercise. There is a lot of great information on the internet about how to develop your own functional strength training plan. This will allow you to improve your strength, coordination, and balance. No matter the training method you use, your main focus should always be to improve your functional strength which can help make your daily life easier!
Want more information on at-home, sustainable fitness? Check out Always Active Athletics. There you'll find convenient, sustainable exercise and nutrition tips to help you get the results you deserve!
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