**Timeless Principles for a Fulfilling Life**
No matter if you’re trying to lose weight, bench-press 300 pounds, or run a mile in under seven minutes, the main aim of your fitness journey should be to enhance your current and future quality of life. After all, without good health, everything else falls apart.
This is the Golden Rule: regardless of which training method you use, the focus should be on boosting your functional strength to make your life better!
This rule is crucial for people of all ages, but it holds special significance for older adults. As we age, functional strength becomes increasingly important.
Functional strength refers to the ability you need to perform everyday tasks. Think of it as the strength needed to climb stairs, rake leaves, or lift your grandchild. For older adults, improving this kind of strength should be a top priority.
You might think that you’re either naturally strong or not, especially as you get older. However, science suggests otherwise. Improving functional strength can actually combat the effects of sarcopenia, which is the loss of muscle mass and strength due to aging and inactivity.
People often believe that once they lose strength due to sarcopenia or other reasons, it’s gone for good. But that’s not true. For example, a study from the University of London showed that women aged 75 and older who engaged in three one-hour resistance training sessions per week saw significant improvements in their strength and power.
Similar positive outcomes were seen in patients over 60 who were in poor health. If those aged 75 and above can improve their strength, just imagine what you could do in your 50s!
The benefits of resistance training go beyond just gaining strength. Strength training also helps preserve bone density and fight off osteoporosis. For instance, a study on a group of inactive older men (average age 59) found that just 16 weeks of strength training was enough to significantly increase their bone density.
By engaging in functional strength training, you’re not only enhancing your muscle strength but also fortifying your bones. And that’s without even delving into the heart health benefits!
So, how do you go about functional strength training? You can do bodyweight training, use resistance bands, or lift weights.
Bodyweight training is great because it’s simple and you can do it anywhere without needing special equipment. Resistance bands provide similar benefits, and all you need is a relatively inexpensive band. Whatever equipment or method you choose, here are some tips to maximize your workout.
Prioritize static stretching in your routine, even more than the workout itself. Spend 5-10 minutes stretching both before and after your workout.
To combat sarcopenia, try to do strength training at least 2 to 3 times a week. Carve out time in your schedule to enrich your life through exercise. Pick 6-8 exercises that target both your upper and lower body for a complete workout a few times a week. This variety helps you develop proper exercise form, reduces injury risk, and prevents excessive post-workout soreness.
Incorporating exercises that improve coordination and balance can greatly enhance your quality of life. Even simple activities like standing on one leg or performing exercises involving multiple movements can improve your hand-eye coordination and balance.
As you age, it’s very important to boost your functional strength through exercise. Consult with a local personal trainer or do some research to create a program that suits you best. There’s plenty of reliable information out there to help you achieve your goals, whether it’s improving strength, coordination, or balance.
Remember the Golden Rule as you age: no matter the training method, focus on increasing your functional strength to improve your quality of life!