PUMPING IRON IN OUR GOLDEN YEARS: WHY WE NEED TO PICK UP THOSE WEIGHTS

Listen, I know exactly what you are thinking. When someone mentions "weight training," your mind immediately jumps to a bunch of sweaty, muscle-bound twenty-somethings grunting in a gym that smells like old socks and protein powder. You are probably thinking, "My joints already sound like a bowl of Rice Krispies when I get out of bed, so why on earth would I want to lift heavy things on purpose?"

Be careful, my friend. Do not jump to a hasty conclusion here. There are some very real, life-changing benefits to weight training for us seniors. In fact, according to the Centers for Disease Control and Prevention (cdc.gov), regular exercise and strength training can actually slow down our physiological aging clock. That is a very good thing, isn't it? If lifting a few dumbbells means I can keep up with the grandkids (or at least outrun them to the last cookie), sign me up!

Now, maybe you are saying, "But I am not in perfect health right now." Join the club! But here is the kicker: the CDC specifically notes that people with health concerns like heart disease (the number one killer in the US) and arthritis can actually benefit the most from regular exercise and weight training. Plus, getting moving has a wonderfully positive effect on your mental and emotional health.

In fact, weight training for us seniors is arguably more important than it was back in our glory days. Why? Because unlike those youngsters, we are actively losing muscle strength and bone density as we age. The medical folks call this muscle loss "sarcopenia." According to the National Institute on Aging (nia.nih.gov) and the Cleveland Clinic (my.clevelandclinic.org), sarcopenia is the involuntary loss of muscle mass and strength, and it makes us far more susceptible to falling. But the good news? Resistance training is the absolute best way to fight it!

WILL WEIGHT TRAINING ACTUALLY HELP 
MY ACHES AND PAINS?

You bet your favorite recliner it will! Strength training can reduce the symptoms of many chronic diseases that tend to crash our retirement party, such as:

- Depression

- Obesity

- Back pain (finally, some relief!)

- Arthritis

- Diabetes

- Osteoporosis

Let us talk about our bones for a second. Women who have passed menopause can lose up to 2% of their bone mass every year. But we do not have to just accept it! The Journal of the American Medical Association (jamanetwork.com) published a paper showing that weight training actually increases bone density, drastically reducing the threat of bone fractures for women between the ages of 50 and 70.

WAIT, THERE ARE EVEN MORE BENEFITS?

Oh, absolutely. If you are like many of us today, you might struggle to keep your weight where you want it (especially after the holidays). Weight training helps here, too. Building more muscle mass means you develop a higher metabolic rate, meaning your body burns more calories over time, even when you are just sitting around watching TV! An increase of 15% in your metabolic rate is a massive benefit, not just for losing a few pounds, but for keeping them off.

And let us talk about sleep. As we age, a good night's sleep can become as rare as a quiet political debate. We wake up at 3 AM for absolutely no reason. But people who exercise regularly? They fall asleep faster, sleep much more deeply, awaken less often, and sleep longer. These benefits mean you can stop worrying about the groggy side effects of sleep aids, not to mention the expense and hassle of keeping them on your nightstand.

Then there is diabetes, a real problem in the US with numbers climbing at an alarming rate. Beyond the risk of heart disease, diabetes is the number one cause of blindness in older adults.

THE GOOD NEWS
(AND HOW TO GET STARTED)

Here is the really good news: many studies over the years have shown conclusively that lifestyle changes, especially strength training, are incredibly beneficial in helping older adults manage their diabetes. Pumping a little iron can have the same effect on glucose levels as diabetes medication, again, without the expense and the nasty side effects!

Furthermore, weight training has been shown to reduce or even eliminate the need for anti-depressants for some folks. The scientists are not entirely sure yet if this is because we feel better about our greater physical strength, or because of a biochemical change in the brain caused by the exercise. Either way, I will take it!

When we seniors participate in a strength training program, our self-confidence skyrockets. We feel more capable, more independent, and our overall quality of life improves noticeably.

So, how much do we actually need to do? The CDC (cdc.gov) recommends that adults 65 and older aim for at least 2 days a week of activities that strengthen muscles. You do not even need a fancy gym membership! You can start right in your living room using resistance bands, your own body weight, or even a couple of soup cans from the pantry.

For example, you can try "chair squats" by simply standing up and sitting back down in a sturdy chair 10 times in a row. Or grab two cans of baked beans and do some bicep curls while watching your favorite show. The National Institute on Aging (nia.nih.gov) also suggests incorporating balance exercises to go along with your strength training, like standing on one foot while holding onto a counter, to further prevent falls.

With such powerful, compelling benefits, and since it requires so little of our time, why not start your weight training journey immediately? Invest in yourself, grab those soup cans, and let us start right now!

Please share your thoughts and any response you may have in the form below.

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