Biological clock for all living beings has its own pattern of ticking. For some, time seems to become standstill and for some it overspeeds. Even though a lot of people want to cheat time and death however one day the alarm bell rings and it’s time up.
The larger point of debate is, in order to delay the alarm from ringing, what do we do to keep ourselves fit and healthy?
Typically in our 50s the wear and tear becomes visible, our physical strength starts moving in a horizontal line and eventually the graph starts to decline.
The reason some people live healthier in their golden years in comparison to people who develop multiple health issues are many, however it has been seen that healthier elders start taking care of their health at a much younger age and/or take corrective steps at the right time.
As per the attached resource document “Growing Stronger: Strength Training for Older Adults” by Centers for Disease Control and Prevention and Tufts University, for many older adults, growing older seems to involve an inevitable loss of strength, energy and vigor. But it need not be so.
The frailty and decreased energy we associate with aging, such as difficulty walking for distances, climbing stairs or carrying groceries, are largely due to muscle loss. This muscle loss results mainly from inactivity. The old saying is true when it comes to muscle: “Use it or lose it.”
One of the best ways to keep muscles healthy and strong is through exercises called strength training. Studies at Tufts University have shown that strength training is one of the best ways to fight the weakness and frailty that can come with age. Done regularly, strength training builds bone and muscle and helps to preserve strength, independence and energy.
Strength training can also reduce the signs and symptoms of many diseases and chronic conditions in the following ways:
Arthritis – Reduces pain and stiffness and increases strength and flexibility.
Diabetes – Improves glycemic control.
Osteoporosis – Builds bone density and reduces risk for falls.
Heart disease – Reduces cardiovascular risk by improving lipid profile and overall fitness.
Obesity – Increases metabolism, which helps burn more calories and helps with long-term weight control.
Back pain – Strengthens back and abdominal muscles to reduce stress on the spine.
Growing Stronger is a well-researched and comprehensive guide on strength training which can be referred to in consultation with domain experts.
Document can be accessed on the website https://www.cdc.gov/ or downloaded here (Strength Training) or can be read below