It is a well known fact that our muscle strength can decline from the age of 30, and it can be generally considered that frailty in the over 65 age group is inevitable and that the biological aging process is irreversible. So can resistance training really help to make us feel younger?
The science now tells us that we can hold back biological aging. In a study by Travers et al. (2023) these authors found that a combination of exercises – resistance training – and dietary protein significantly reduced frailty and improved health within a three-month period. In this research study they used a group of participants aged 65 and over. The exercises were based on strength training which aimed to increase muscle mass and lower body fat and therefore increase metabolic rate and lower biological age.
The results of the study showed that the effects of aging were able to be reversed by participants doing a strengthening home resistance training programme and ensuring that they had enough protein in their diet (1.2g/kg/day).
Significant improvements were found in frailty status, slowness and bone mass after 3 months of following the exercise programme.
How Much Exercise Did the Participants Have to Do?
Participants did 10 strengthening exercises, repeated 10-15 times which were undertaken at least 4 times a week, up to once daily. They also walked for 30-45 mins, 3-4 times weekly.
What are the benefits of resistance training?
By fitting in exercise into our daily routine it can have the positive affect on the following:-
- Boosts metabolic rate
- Improves physical function. It can slow down or even reverse the signs of aging. It has positive affects on muscle strength and control body fat.
- Helps prevent or manage Type 2 diabetes.
- Improves heart health
- Reduces blood pressure and cholesterol
- Managing pain for conditions including low back pain, fibromyalgia, osteoarthritis
- Increases bone density
- Aids brain health. Improves cognitive abilities, improves mood and self esteem and reduces anxiety and depression.
- Reverses aging factors
How Can I Fit in Resistance Training?
20 minutes per day can sound like a big commitment, especially when we are juggling busy lives. However, even 5 minutes of resistance training can make a difference. Who hasn’t got 5 minutes at some point in their day.
Here are some ideas to get you started which need no equipment and can be done with body weight…
Squats are great for the leg muscles especially the quadriceps and glutes. Squats when waiting for the kettle or microwave oven or even holding a ski squat against the wall when brushing your teeth or replying to emails and messages can help strengthen the gluteal and quadricep muscles.
Press ups are a good exercise for the upper body and core. Press-ups against the wall, on your knees, full press-ups or for more of a challenge on a balance board
Lunges also strengthen the core muscles, quads and glutes, and challenge your balance.
We have done two 5-minute exercise videos for you to try using resistance bands, they are a full body resistance band work outs that you could do anytime during the day.
Click below to watch our video on Resistance Training Exercises with Band in Standing:
Or follow this link https://www.youtube.com/watch?v=r7Ms4LfKV60 to watch our Full Body Resistance Training Exercises with Resistance Bands video.
If you would like any more advice on how to strengthen your muscles, work on your balance or hold back the ageing process using exercise then contact us at Altrincham Physiotherapy and Sports Injury clinic and we can help you achieve your goals. Click here to read our fact sheet on healthy ageing http://altrinchamphysio.cmail19.com/t/ViewEmail/y/1F0CEE11430B720E/B6FC6627CFBAF57A0CC2E775D3CF5869 or please just give us a call on 0161 926 9988 to arrange a consultation.
