Strength training can improve your bone health by:
- Increasing bone density.
- Reducing the risk of osteoporosis.
- Selecting the hip, spine and wrist bones because these are the most likely bones to fracture easily.
- Increasing overall strength and stability including moves of balance.
Here are a few tips for strength training for older people who should focus on:
- Setting a goal that is realistic - A couple of hours spread over the week of moderate intensity
- Include time for warm up before exercise and recovery time afterwards - light activity such as walking on the spot or gentle circling of the arms would be perfect as this warms the muscles
- Be kind to your joints
- Add balance and flexibility exercises to avoid injury - For example: Standing on one leg whilst brushing you teeth (hold onto support if need be and let go when confident to do so)
- Work all major muscle groups, including the arms, legs, shoulders and torso
- Start with bodyweight exercises, an easy example being 'wall pushups' this is a modified version of traditional pushups
- The key is to chose exercises that are safe, effective and enjoyable
No matter how old you are, it's never too late to benefit from strength building exercise. We don't have to slow down with age but we do need confidence to have a go at regular exercise in order to promote joint health, reduce inflammation and feel more mobile.
The NHS offers exercise videos online specifically for older people to follow. Have a go.... 🙂