New Research Reveals: Resistance Training Maintains Muscle Strength Among Senior Citizens for Four Additional Years
Life after retirement should be about cherishing time with loved ones, unwinding, and–based on new findings–regularly lifting heavy weights.
As we age, our muscular and skeletal functions start to deteriorate, as per a study published in the BMJ Open Sport & Exercise Medicine on Tuesday.
Lead author of the study, Mads Bloch-Ibenfeldt, a doctoral student at the Institute of Sports Medicine at Bispebjerg Hospital in Copenhagen, Denmark, stated, "If you engage in resistance training at this age, benefits in certain aspects may persist for several years."
The researchers conducted a randomized controlled trial involving 369 healthy and recently retired adults aged between 64 and 75. They divided the participants into three groups, each following an exercise regime for a year. One group performed weight lifting exercises three times a week, another group did moderate-intensity exercises using their body weight and resistance bands three times a week, and the third group continued with their usual exercise routines, as per the study.
Researchers evaluated their bone and muscle strength, as well as body fat levels, at the start of the trial, at the end of the one-year program, and two and four years later. Participants were free to continue with their strength training regimen or return to their normal exercise level after the trial, the study stated.
The study showed that resistance training with heavy weights provided the most lasting benefits to leg strength, even four years after the training. The leg strength of participants in the heavy-weight group remained stable, while the moderate-intensity group experienced a decrease, albeit not significant, the study indicated.
Dr. John Batsis, a geriatrician and an associate professor at the University of North Carolina at Chapel Hill, commented, "Exercise is crucial throughout one's life. This study demonstrates that even exercising post-retirement can lead to significant improvements in one’s health."
What constitutes resistance training?
Exercise encompasses aerobic, resistance, flexibility, and balance activities, according to Batsis. He explained, "Each of these activities has an impact on overall health (including cognition) and physical function."
Dana Santas, a mind-body coach for professional athletes, defines resistance training as "exercises that improve strength by making muscles work against a resistance." This resistance can be weights, resistance bands, or even your own body weight, such as during pushups or squats.
For older adults, resistance training is vital for maintaining muscle mass, bone density, and mobility, Santas added. According to the recent study, incorporating heavier weights seems to be essential, Bloch-Ibenfeldt stated.
What you can do at home
One limitation of the proposed exercises in the recent study is that the weighted exercises were carried out at a gym, which may not be accessible for everyone due to time, financial, or transportation constraints, Batsis pointed out.
Although it's encouraged to consult a certified trainer or physical therapist to ensure safety, there are things you can do at home, Santas suggests.
For older adults, it's important to strengthen muscles in ways that support functional movements of daily living, she recommends. Santas suggests box squats, where you sit lightly on a chair seat and stand back up. If you don't require the chair's support, add some dumbbells, Santas advises.
The added weight also boosts grip strength, which is essential for functional independence and serves as a marker for heart health, she added.
You can also strengthen your muscles during functional movements, protect your knee joints, and prevent injuries by wrapping a resistance band around both legs and performing side steps, side lunges, or reverse lunges, she suggests.
Try to complete two to three sets of eight to twelve repetitions of each activity at least a couple of times a week, Santas recommends.
Regular maintenance of exercise and other health factors is important for maintaining independence later in life, Batsis emphasizes.
"The fundamentals of lifestyle changes, including nutrition and exercise, play a significant role in healthy aging," he concluded.
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Incorporating regular resistance training, such as lifting heavy weights or using resistance bands, can contribute to wellness in elderly individuals by maintaining muscle strength for several years.
After retiring, focusing on maintaining muscle mass and strength through resistance training has the potential to improve overall health and functional independence, making wellness a crucial part of post-retirement life.
