Doing resistance training now helps older adults keep strength 4 years later, study shows

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Retirement should be filled with time to spend with loved ones, time to relax, and (according to new research) time to do hard work.

As we age, skeletal muscle function declines, Research suggests The findings were published Tuesday in the journal BMJ Open Sport & Exercise Medicine.

“Strength training at this age may have beneficial effects on some parameters that may persist for several years,” said the lead author. Mads Bloch-IbenfeldPhD student at the Institute of Sports Medicine, Bispebjerg Hospital, Copenhagen, Denmark.

To investigate whether a resistance exercise program has long-term benefits, researchers conducted a randomized controlled trial in 369 healthy recently retired adults aged 64 to 75 years.

Participants were assigned to one of three exercise programs for a year: they either did weightlifting three times a week, moderate-intensity training with body weight and resistance bands three times a week, or kept their usual exercise routine, according to the study.

In the study, researchers measured bone and muscle strength and body fat levels at the start of the study, at the end of the one-year program, and then again two and four years later. Participants were allowed to decide whether to continue strength training or return to their usual level of exercise.

Heavy-intensity strength training was the most effective for long-term improvements in leg strength, the study found. Four years after training, leg strength remained unchanged, but there was a non-significant decrease in leg strength in the moderate-intensity group, the study showed.

“Exercise is crucial throughout life, and this study shows that continuing to exercise even after retirement can have significant health benefits,” he said. Dr. John BatsisHe is a geriatrician and associate professor of geriatrics at the University of North Carolina at Chapel Hill School of Medicine and Gillings School of Global Public Health in nutrition, who was not involved in the study.

Batsis said the exercises will include cardio, strength training, flexibility training and balance training.

“Whether or not you do these things regularly has significant effects on your overall health (including cognitive function) and physical functioning,” Batsis said in an email.

Think of strength training as “exercise that makes your muscles stronger by working against a force,” says Dana Santas, a mind-body coach to professional athletes and CNN fitness contributor.

That force could include weights, resistance bands or even your own body weight, like push-ups and squats, she added.

“For older adults, strength training is crucial for maintaining muscle mass, bone density and mobility,” she said.

Recent research suggests that adding more weight is key, Bloch-Evenfeldt says. Said.

Batsis said one of the limitations of the recent study’s proposed exercises is that weight training takes place in a gym, and not everyone has the time, money or transportation to do so.

While you should consult with a licensed trainer or physical therapist to exercise safely, there are also some things you can do at home, Santas says.

For older adults, it’s important to build muscle strength in ways that are important for the functional movements of daily living, she added.

Santas recommends box squats, where you sit upright on the seat of a chair and then stand up, adding a few dumbbells to the mix if you don’t need to hold onto the chair arms for support, Santas says.

The added weight “gives additional resistance and Grip strength“This is essential for functional independence and serves as an indicator of cardiac health,” she added.

You can also perform side steps with resistance bands wrapped around both feet to increase the intensity of the functional movement, protect your knee joints, and prevent injury. Side Lunging or Reverse lungeshe said.

Santas says you should aim to do two to three sets of eight to 12 repetitions of each activity at least two to three times a week.

Batsis said maintaining regular exercise and other elements of good health is important for independence in old age.

“Fundamental lifestyle changes, including nutrition and exercise, are key to healthy aging,” he added.