Senior Physical Fitness and Weight Training

Weight training offers many benefits toward achieving senior physical fitness. Working out with resistances can help turn back the hands of time beyond what most of us ever thought possible. Among the benefits, training with weights can improve your level of function in daily activities.

Senior physical fitness through sports participation is a great way to keep in shape. If you never had the chance to participate in sports before Title IX or had family obligations in the past, you can get involved now. It's not too late to start competing! Weight training can play a key role in preparing you to participate in a sport you enjoy.

Training with weights is both safe and effective at any age, even if you are not in the best of health. In fact, some experts suggest that the time to get started is when you are faced with health challenges. 1

Strength training twice per week, when used in combination with aerobic exercise, can also improve your mental and emotional health.

Training with weights can reduce the signs and symptoms of numerous diseases and chronic conditions, including arthritis, diabetes, osteoporosis, obesity, back pain, and depression. 1, 2

Weight training also strengthens bones and muscles, improves joint integrity and flexibility, and realigns posture. See Senior Weight Training

Should you sustain an unfortunate fall or require surgery, being in better shape can minimize injury and speed up your recovery.

Because muscle mass decreases by about 10% per decade, skin may hang more loosely, causing wrinkles. Increasing muscle size can stretch the skin, decrease looseness and wrinkles, and improve shapeliness. Not only can you look and feel younger, increased muscle mass means greater ability to participate in physical activities. See Strength Fitness

National Senior Olympics Softball, Pittburgh 2005 (photo used with permission of Rose Boll)

Choose activites that you enjoy and will make a regular part of your lifestyle. Walking, dancing, yoga, Tai Chi--whatever you like and will stick to, and add strength building exercises. Together, they will help you maintain mobility, flexibility, and balance. 2

How to Get Started Toward Senior Physical Fitness

1. Get an evaluation from your doctor and/or other health professionals and follow the same principles and steps outlined on this site.

2. Choose activities you enjoy and make them a part of your weekly schedule. Include exercises using resistances.

3. Use strengthening exercises without weights to begin, depending upon your readiness.

4. Individualize your weight training program to fit your personal needs.

5. Remember, gradual and progressive and you'll see the difference!

Also see the Principles of Training

If you have not participated in sports for many years and are starting back, you may be interested in reading about my personal experience with track and field after a break of more than 20 years. See The Reversibility Principle Applied

For more about masters sports, check out the sports organizations that interest you. For information about the National Senior Games see National Senior Games Home Page Also, check out my article at Examiner.com: Seniors Start Gearing Up for the Tennessee Senior Games

If you are in the Knoxville area and are interested in personal training to improve senior physical fitness, please feel free to contact me with questions or for a free consultation.

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References

1. Center for Disease Control.(2007) Growing stronger: Strength training for older adults. Retrieved August 26, 2008 from http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/why.htm

2. Crute, S. (2003). Find the right workout for any age. In D. Crichton (Ed.), Women's health and wellness 2003 (pp. 228-229). Birmingham, AL: Oxmoor House.


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