Plant Centered Lifestyle
I absolutely LOVE my strength days. I have never had trouble committing to or sticking with a strength training plan. However, I know many of you may not feel the same way I do. So let me try to change your mind and make it a priority.
Strength training is essential for longevity. Why? Well if we do not use the muscles we have they will lose them. You know the old saying, “If you don’t use it, you lose it.” It is clear from the research that both muscle mass and strength decline as we age. However there are many things we can do in order to slow the decline.
According to the CDC, one in four adults over the age of 65 report falling each year and many of those adults will die as a result of falling. The death rate after falls has increased 31% since in the last 10 years. Wow…that is pretty scary to think about. Some of you might be saying, “This will never happen to me.” Right? Well, it you are not doing anything to keep your muscle mass it will go away and walking the dog is just not enough.
You can lower your risk of falling by increasing your overall strength, in particular your leg strength and grip strength. Grip strength is a large indicator of longevity. If your grip strength is poor, so is everything else up the chain, from your hand to shoulder to back. If you have a strong grip you are more likely to be able to catch yourself when you lose your balance.
There are other benefits to strength training. Let us not forget about what strength training can do for the brain and the regulation of happy hormones. It has also been proven to lower anxiety and depression. Neurologists Dr. Dean and Ayesha Sherzai have done extensive research on the benefits of exercise, particularly strength training in the prevention of Alzheimer’s and dementia. This alone should be motivation to start picking up those weights.
So where to begin?
If you are a complete newbie when it comes to strength training, reach out to a trainer or coach to get started. Maybe your local gym has an introductory offer? Did you know that Medicare pays for a strength training program? It’s called Silver Sneakers and it is free if you are on Medicare.
One other tip for newbies… I do not recommend that you find a program online to follow if you are a newbie…this could be a recipe for disaster and more importantly injury.
It is important to start small and to be consistent.
For those of you that are familiar with weight training, maybe it is time to start lifting heavier weights and/or being more consistent, working up to 3-4 times per week. If you have been doing the same weight routine for months or even years and you are not seeing results, maybe it’s time to change something.
In order to be successful and actually see improvements, you must have a plan, a very specific strength training plan; what, when and how often? You do not have to spend a ton of time but you do have to be consistent and productive with the time you have, 20-30 minutes 3-4 times per week is perfect. Don’t want to get a gym membership…no problem you will just need a few weights or bands and some floor space.
Need help? Please feel free to reach out to me or another trainer in your area to help you get started with a new plan or make changes to your existing plan. Happy lifting!
