Are you looking for a simple, effective way to stay active and healthy? Consider strength training! Strength training goes beyond just building muscle; it helps prevent disease, improves mental health, and increases bone strength and flexibility. Despite common misconceptions, it isn't exclusively for bodybuilders or athletes, it's a valuable practice for everyone.
When performed correctly, this beneficial exercise enhances bone strength and joint flexibility and contributes to better weight management and blood sugar regulation. It even supports brain function as we age. Considering its wide range of advantages, strength training is an essential component of a healthy lifestyle.
Making it Happen
It’s a good idea to consult your primary care provider before starting an exercise routine, mostly if you have any previous injuries or chronic medical conditions. Once you’re cleared, the first step is to learn proper form. This is crucial to prevent injuries.
When introducing dumbbells into your strength training routine (if that’s the route you want to go), start with light weights, typically one or two pounds, to minimize the risk of injury. If lifting feels difficult, choose lighter weights, and build up. As the exercises become easier, you can incrementally increase weight, but remember, the key is to progress at your own pace while maintaining proper form.
As your strength training progresses, you’ll feel lighter on your feet, and other types of exercises and daily tasks will become easier. As muscle mass increases, it boosts your body's ability to burn calories, thereby supporting weight management and contributing to a healthier metabolism.
Beth Mistretta, MBA, BSN, RN, CHRN, NE-BC, associate vice president, Physician Practices, Northern Light Eastern Maine Medical Center shares her thoughts about the importance of strength training, “Incorporating strength training into your wellness journey is a great tool for improving your overall health both physically and mentally. Four days a week, I start my day with strength training, body weight, and additional weights. Strength training has helped me with flexibility, endurance when running, and overall mental health. Correct form is vital and there are online tutorials you can find and many great trainers in the local area to help get you started.”
As we age, our bodies undergo various changes, like loss of muscle and bone density. Strength training plays a vital role in counteracting these effects, promoting improved overall health, and maintaining an active lifestyle. By sticking to a weekly strength training routine, older adults can enhance their muscle mass, reduce the risk of injuries, and increase bone density. In addition, regular strength training contributes to better balance and coordination, which can prevent falls and related fractures. Remember, consistency is the cornerstone for securing the numerous long-term benefits of strength training and ensuring a healthier, more vibrant aging process.