Strength training for seniors

What is muscle strength?

Muscle strength is the ability to pick up and move objects. Muscle strength can be defined as "the ability to generate maximum force or torque at a given speed."

Why is strength training and muscle strength important?

There is a general 1-2% annual decline in muscle mass after the age of 50. In addition, there is a 12-15% decline in muscle strength every decade after adulthood. Muscle strength is important for maintaining balance and stability, preventing falls, preventing osteoporosis, maintaining physical activity levels, maintaining daily function, reducing blood pressure, reducing the risk of metabolic syndrome (diabetes and cardiovascular disease), etc. Individuals with low muscle strength have a 1.25 and 1.57x higher risk of dying from all causes, and high muscle strength has been reported to prevent death from all causes by 36%. The health benefits of strength training 2x a week are enormous, and the most effective way to increase muscle strength is through strength training and ideally with resistance (weights, equipment, etc.). The health authorities recommend 2-3x/week of strength training, including balance exercises and exercises focusing on large muscle groups, particularly in the lower body (squats, lunges, rising from a chair, heel raises, etc.).

What medical conditions improve with strength training?

Sarcopenia and Osteopenia

Sarcopenia and osteoporosis are age-related loss of muscle mass and bone density respectively. A common myth is that older adults cannot build muscle and become stronger. Even people over 90 years old have shown significant effects from strength training with an increase in muscle mass and strength similar to younger individuals.

Diabetes

As a result of muscle loss, the risk of developing glucose intolerance and diabetes increases due to the fact that muscle tissue takes up glucose during movement. A focus on weight loss, increased activity levels and changes in diet reduced the incidence of type 2 diabetes by 58%. Factors such as obesity, pain and arthritis can, however, hinder older adults from participating in activities. In this case, it is recommended to contact a physiotherapist to seek tips and advice on exercise.

Fall

Strength training increases muscular endurance (for example, the ability of the elderly to walk longer distances), aerobic capacity, balance, power, and range of motion. Strength training has been shown to reduce the number of falls by 23%. In addition, strength training increases bone mass, reducing the risk of fractures if the elderly fall.

What can a personal trainer with a physiotherapy education help you with?

A physiotherapist specializes in the treatment of musculoskeletal disorders and works in both a preventive and rehabilitative perspective. By contacting a physiotherapist, you will receive a thorough history and examination, as well as a customized treatment plan that is tailored to the individual. A physiotherapist has the knowledge to help the individual to get started with strength and balance training. As mentioned, this will reduce the risk of diabetes, prevent age-related loss of muscle and bone mass and reduce the risk of bone fractures and falls. As a physiotherapist, we can work together to go through a training program with guidance in the correct execution of exercises, adapt exercises based on pain, adapt the amount based on what the individual can handle and over time increase muscle strength so that the individual can handle more in their everyday lives.

If you have any questions or think this sounds interesting, please contact jardar@optimalklinikk.no.