Resistance training and mobility exercises can help older adults maintain independence and quality of life. These exercises can correct loss of muscle mass and strength, build resilience, easily manage chronic conditions, and reduce physical damage. Let's find out why resistance training and mobility are the key to healthy aging through the article below.
Resistance training and mobility have many benefits in both treatment and prevention, helping to maintain physical and mental health. Well-maintained physical and mental health are key to healthy aging. Let's find out what benefits exercise brings to old age health?
Regular resistance training is good for heart health. The benefits of resistance training include improving cholesterol levels, lowering blood pressure, reducing the risk of heart disease and reducing the risk of stroke. The Centers for Disease Control recommends that adults exercise at least 150 minutes per week at a moderate intensity. A person can begin to experience the benefits of regular exercise immediately.
Mobility exercises can benefit people with or at risk of type 2 diabetes by improving blood sugar control, losing weight, strengthening muscles and improving sensitivity. insulin , which in turn helps delay or prevent the development of type 2 diabetes.
Resistance training can help reduce anxiety, and this benefit can begin immediately after a moderate-intensity workout session. In the long term, regular exercise can also help reduce the risk of depression, dementia and Alzheimer's disease in older adults.
Regular mobility training can help prevent loss of bone density due to aging. The real benefits to bone density start with about 90 minutes of exercise per week. Weight-bearing exercises such as walking, dancing and resistance exercises are especially good for bone health.
Resistance training reduces the risk of cardiovascular disease.
The cause of age-related muscle atrophy is a multifaceted degenerative process that involves both rapid muscle fiber atrophy and a decrease in total muscle fiber number. Weight-bearing exercises help build strong muscles, which is especially important for adults as they age.
While muscle mass declines at a rate of about 1% per year, the accompanying reduction in neuromuscular function such as muscle strength and power occurs more rapidly. Loss of muscle strength is a strong predictor of physical decline in older adults. Resistance training has been shown to be effective in reversing age-related functional decline and improving neuromuscular function in older adults. Furthermore, increased lower limb muscle strength is accompanied by improved balance and reduced risk of falls contributing to reduced mortality in older adults.
Exercise helps people sleep better by increasing sleep efficiency, improving sleep quality, reducing daytime sleepiness, and reducing the need for sleeping pills.
With muscle mass decreasing as you age, proactively focusing on improving balance is key to healthy aging. Start with this single-leg exercise to increase your body's balance.
Squats are a strength exercise that not only builds muscle but also helps maintain a healthy physique. How to do it:
Stand with your feet shoulder-width apart, toes pointing slightly outward, arms at your sides.
Push your hips back, then bend your knees, lowering them until your thighs are parallel to the ground or as close as possible as if sitting in a chair. Keep your chest lifted throughout the movement.
Balance exercises reduce the incidence of injuries from falls and help with resistance training.
Push-ups are one of the most effective exercises for strengthening the upper body, and you don't need any equipment to do them. How to do it:
A strong back is key to good posture, practice with a resistance band to help strengthen your back muscles. How to do it:
The bird dog exercise brings balance and stability to your entire body. How to do it:
In addition to resistance training and mobility exercises, older people can supplement functional foods containing the active ingredient Nicotinamide Mononucleotide (NMN), a naturally occurring active ingredient found in all life forms. creature. NMN has the ability to help reverse aging completely, improve health and prolong life by acting as a precursor to NAD+, an essential fuel source that provides cell life. When ingested, NMN is converted into NAD+, which helps control and stabilize blood sugar levels, prevent memory loss in the elderly and increase bone and muscle density.
In short, regular resistance training and mobility training can reduce the risk of many serious diseases, improve mental health and also prolong life. Therefore, resistance training and mobility are key to healthy aging.