Strength Training For Geriatrics
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Strength Training for Geriatrics
Introduction
As we age, it becomes increasingly important to maintain our physical health and functional independence. One way to achieve this is by participating in strength training. While strength training is usually associated with the younger generation and athletes, it is also essential for older individuals to participate in strength training to improve their functional independence. By incorporating strength training, older adults can have increased positive effects on their health and well-being, leading to a better quality of life.
As a doctor of physical therapy working in orthopedics, I witness firsthand the effects of neglecting strength training on older individuals. I see muscle loss and weakness, increased pain, decreased walking speed, reduced power, the need for assistive devices like canes, walkers, and wheelchairs, and increased dependence on others for activities of daily living (ADLs) that were once routine tasks.
We all age and begin to lose muscle mass, termed sarcopenia, leading to as much as 3-8% muscle mass per decade after age 30. Fortunately, we can reverse or slow down the effects of sarcopenia by participating in strength training to increase muscle mass and strength and improve functional independence, even for individuals 60 years and older.
In this post, I explain some of the many benefits of strength training for older adults, leave some of my favorite exercises I like to prescribe to my senior clients, and hope to inspire individuals to continue staying healthy by participating in strength training.
The Benefits of Strength Training for Geriatrics
Osteoporosis
The benefits of strength training in geriatrics can have a profound effect, leading to improved health and well-being. One of the key benefits of strength training for geriatrics is the prevention of osteoporosis. Osteoporosis is a medical condition in which the bones become weak and brittle due to decreased bone mineral density (BMD). Individuals who have osteoporosis are more prone to fractures, especially during falls onto their hips or an outstretched hand, and vertebral fractures, or fractures of the discs of the spine.
By incorporating strength training, individuals can improve their BMD, leading to decreased chances of fractures, improved posture, and enhanced overall independence. To do this, individuals must perform resistance training and weight-bearing activities. Resistance training utilizes lifting weights using equipment like dumbbells, exercise machines, or resistance bands. Weight-bearing activities can include activities where individuals bear weight on their joints, like walking or push-ups. By putting stress onto the bones through resistance exercise and weight-bearing activities, the body can stimulate more bone tissue to improve BMD, increasing bone strength and weight-bearing capabilities and decreasing incidents of fractures.
Muscle Mass
Participating in strength training helps to maintain and increase muscle mass. As mentioned before, through the process of sarcopenia, we lose muscle mass per decade after age 30. This loss of muscle mass can lead to decreased strength and power and reduced joint mobility, leading to decreased functional independence. This causes daily activities as simple as getting up from a bed or chair more challenging and can lead to increased falls due to a lack of stability in the body. Additionally, if an individual were to fall, it may be difficult or impossible to get back up to standing due to increased weakness. As a physical therapist, many of my patients over 70 have admitted that when they fall, they need a family member or call emergency services to help them back up.
By engaging in strength training, older adults can slow down the process of muscle loss and gain muscle and strength to make everyday activities possible, leading to continued independence. Strength training allows individuals to become more functional, participating in activities such as playing with their grandchildren, walking around the community, going up and down stairs, and standing from a chair without assistance. Additionally, it decreased the change of reliance on assistive devices like canes, walkers, and wheelchairs.
Mental Health
Lastly, participation in strength training and exercise has been shown to impact mental health positively. I have to admit that it hurts me to listen to my patients explain how they are depressed because they can no longer participate in activities with family and friends due to their lack of strength or functional capacity. From not being able to stand for long periods, unable to walk independently, difficulty with stairs, getting in and out of the car, and much more, the effects of lack of strength training can be detrimental to one's mental health.
Thankfully, strength training and exercise have proven to reduce anxiety and depression while increasing self-esteem and cognitive function. This, in turn, can improve mental well-being and promote participation in activities, leading to a better quality of life.
How to Get Started with Strength Training
With any exercise program, whether you're a young or older adult, it is essential to consult with your primary care doctor about starting a new exercise program.
A well-rounded strength training program for older adults should consist of functional movements that utilize all the major muscle groups to improve independence. This includes squats, rows, pressing and pulling, and core exercises.
Participating in exercise can begin in many ways. You can start by exercising in the comfort of your home. Although you may be limited with equipment, a variety of exercises can be performed at home using little to no equipment. Using a chair for squats or resistance bands like these can go a long way to improving your strength.
You can also sign up for a gym membership like the YMCA, Planet Fitness, or LA Fitness. Commercial gyms like these are a great way to incorporate strength training, with added benefits like hot pools, exercise classes, and more.
Conclusion
Strength training is a valuable tool for older adults to improve and maintain their physical health, well-being, and functional independence. Participating in progressive resistance training can help to improve bone mineral density to offset osteoporosis, increase muscle mass to improve strength and performance, and enhance mental well-being to provide a better overall quality of life. Remember to always consult with a healthcare provider before starting any exercise program. With dedication and consistency, strength training can help geriatrics age gracefully and maintain an active lifestyle.
