Wednesday, April 20, 2016

Importance of Strength Training for Older Women

Strength training has always been important for females. As we age, it is important for us to keep the strength to help us maintain the ability to lead an active life as we get older.

Consider these somber statistics:
1.  Women ages 35-55 gain approximately 2.2 pounds a year.
2.  Women ages 45-65 lose up to 5 pounds of muscle a year.
3.  Women reduce muscle mass by about 1/3 after 60.
4. Strength loss is 12-14 % per decade after 60, making normal life activities difficult.
5. Strength training balances insulin and estrogen, which may help during menopause.
6.  Weight lifting builds lean muscle tissue, and increases tendon strength and bone density.
7. Keeping muscles strong helps with balance and coordination and can prevent osteoporosis-related fractures.
8. According to studies, strength training over an extended period of time will help prevent bone loss and may even help build new bone.
      

“We lose so much muscle as we age that by the time we’re 70, we only have about 50 to 55 percent of our muscle mass left,” says Beatrice Edwards, M.D., M.P.H., associate professor of medicine and director of the Bone Health and Osteoporosis Center at Northwestern University Feinberg School of Medicine. “That explains why we feel weak and tired as we age, and we can prevent some of that with weight training.”
 
You can make a huge impact in your daily life just by making small changes in muscle strength. Strength training  keeps your body strong and limber which helps with normal day to day activities. Picking up or lifting things, taking items off the shelf, carrying laundry baskets or groceries, and walking up stairs will be less strenous. With increased strength, you can begin to live a more active life.

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