Benefits of Strength Training after Age 50 Human Kinetics Publishing AgeVenture News Service The nation's 78 million boomers are in the midst of re-inventing retirement, and creating new definitions of human aging. This year, the majority of boomer will turn age 50. Beginning in year 2006, the first boomers will turn age 60. However, this is not going to be retirement as ususal. Today's 60 year old looks, feels, and acts like someone ten years younger. And with good reason Life expectancy is at an all-time high, as older adults stay healthier and more active much later in their lives. Not only are millions of aging Americans getting fit through cardiovascular exercise, but they are also recognizing the benefits of adding strength training to their workout regimens. The following is a list of the top twelve benefits of strength training after age 50 years. Maintain Muscle If existing muscle is not exercised properly, five to seven pounds of muscle tissue will be lost every decade of adult life, reducing the capacity to function and slowing metabolism. Maintain Metabolism Strength training helps maintain muscle tissue, thus increasing the metabolic rate, which boosts energy and decreases fat as individuals age. Add Muscle Tissue There’s no such thing as being too old to replace muscle tissue. Results can be achieved in as little as two 30-minute training sessions per week. Increase Metabolic Rate As muscle is added, metabolism automatically increases, thereby burning more calories and producing more energy. Reduce Body Fat Strength training increases both muscle mass and tissue activity, which produces an accelerated metabolic rate and higher daily energy expenditure. Increase Bone Mineral Density Strong muscles lead to strong bones. Strength training helps to maintain bone strength and can serve as an excellent preventive measure against osteoporosis. Improve Glucose Metabolism Exercise, specifically strength training, enhances glucose metabolism and helps to decrease the likelihood of adult onset diabetes. Speed Up Food Transit Strength training speeds up the digestive process. Research indicates that slow transit times for moving food through the gastrointestinal system increase the risk of colon cancer. Lower Blood Pressure Whether done alone or in combination with endurance exercise, strength training lowers resting blood pressure. Improve Blood Lipids Blood lipids include high-density lipoproteins (good cholesterol), low-density lipoproteins (bad cholesterol), and triglycerides (the storage form of fat). Several studies have demonstrated better blood lipid levels after regular strength training. Maintain or Improve Low Back Health Well-conditioned muscles provide better support and shock absorption, which prepares the low back muscles to absorb forces that might otherwise overstress the spinal column. Reduce Arthritic Pain Stronger muscles may be helpful for improving joint function and easing arthritic discomfort. Adapted from STRENGTH TRAINING PAST 50 by Wayne L. Westcott and Thomas R. Baechle. Available at: www.HumanKinetics.com. $17.95 plus S/H. SEE RELATED ARTICLES IN THE AGEVENTURE ARCHIVES AgeVenture Lifestyle Features AgeVenture Headline News BACK TO TOP