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RESISTANCE TRAINING AND MOBILITY ARE KEY TO HEALTHY AGING

May 12, 2024

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.


Benefits of resistance training and mobility training for the body

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?

Improve cardiovascular 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.

Helps manage diabetes

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.

Improve mental health and mood

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.

Improve bone health

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.

Helps build and strengthen muscles

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.

Improves neuromuscular performance

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.

Helps sleep well

Exercise helps people sleep better by increasing sleep efficiency, improving sleep quality, reducing daytime sleepiness, and reducing the need for sleeping pills.

Some exercises train resistance and mobility

Balance on one foot

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.

  • Stand next to a chair or wall if needed to maintain balance.
  • Stand with your feet together and your arms down at your sides.
  • Bending the knee means lifting the right leg off the ground, keeping the leg at a 90-degree angle.
  • Hold for 30 seconds, then repeat with the left leg. Complete 2 holds on each side.

Squat

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-up

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:

  • Get into a plank position with your hands placed on the wall at shoulder height and your feet about 1 meter away from the wall.
  • Bend your elbows to get closer to the wall, maintaining a straight line from your head to your ankles.
  • Keep your elbows at a 45-degree angle to your body.
  • Then, push back to the starting position.

Exercise your back with resistance bands

A strong back is key to good posture, practice with a resistance band to help strengthen your back muscles. How to do it:

  • Take a resistance band, hold one in each hand, and step on the band with both feet.
  • Keeping your back straight, bring your elbows up and back, pulling the handles up toward your chest.
  • Then slowly release to start the next rep.

Bird dog exercise

The bird dog exercise brings balance and stability to your entire body. How to do it:

  • Get into position with your hands under your shoulders and your knees under your hips. 
  • Keep your neck straight while extending your right arm and left leg. Maintain hips perpendicular to the ground.
  • Pause, then start and repeat with your left arm and right leg.

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.

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