Regular physical activity is important no matter how old we are. According to the Centers for Disease Control and Prevention (CDC), it is essential for healthy ageing. It can prevent or delay many of the health problems that start to manifest as we age. For senior adults, it’s always never too late to start living a healthy and active lifestyle.
What happens to the body and muscles as seniors age?
Aside from the visible signs of ageing such as grey hair, wrinkled skin and a shrinking body, here’s what happens in the body’s ageing process at a cellular level:
Our cells and organs function less It’s natural for cells to die and be replaced. But as we grow older, our cells function less affecting the tissues and organs, which results in our bodies becoming weak as well as health decline. Along with the natural cell process, toxins, sunlight and other environmental influences are other factors that affect cell changes.
Our bones and muscles shrink
By the time we’re 80 years old, our bodies have shrunk by about 2 inches. Our bones and joints become brittle and weak which may lead to pain, inflammation and deformity. In addition, our muscle tissues regenerate more slowly. Muscle mass turns to fat as we age due to hormone composition.
3. Our brain slows down
Aside from our bones and muscles shrinking, our brains will increasingly start to shrink more when we reach the age of 60. An ageing brain greatly affects thinking and is linked to difficulties in learning new information and multitasking. Stroke, dementia and memory impairment are the diseases that often come with ageing.
Benefits of exercise and building muscle for seniors
Now that we’ve learned about how the process of ageing impacts our cells, bones and brains, adopting healthier habits and regular exercise can positively help our body and overall well-being as we grow old.
Here’s how exercise, particularly strength training and muscle-building helps seniors:
Exercise improves brain function Adults aged 65 and older are encouraged to do moderate-intensity exercise for at least 30 minutes a day, five days a week, or 75 minutes a week of vigorous-intensity exercise. This can significantly boost brain power and reduce stress and depression.
Regular resistance training can help slow the rate of bone loss Regular resistance exercise helps increase bone mineral density. This will help older people to develop a strong and injury-resistant musculoskeletal system. It also helps revitalise muscle cells. Strength training and resistance exercise for seniors can include squats, wall push-ups, dead bugs and handheld weights (3 to 5 pounds for beginners then switch to 8 to 10 pounds as you get stronger).
Building muscles at age 70 help increase the quality of life Exercise cannot reverse the ageing process, but it can increase our quality of life. According to research, older people who are in their 80s still have the potential to build muscle mass. It also increases mobility and improves mental health.
Exercise helps combat cancer, cardiovascular diseases and other health risks
Strength training helps reduce cancer risk and keeps the heart healthy. Resistance training helps reduce fat and creates leaner muscle mass. Aside from resistance training, aerobic exercises such as swimming, brisk walking and running reduce the risk of type 2 diabetes.
How does EMS training and exercise for senior`s work?
Here at Volt Fitness, we encourage everyone to try EMS training provided that you don’t have any existing conditions that will be triggered and put your health at risk. Older adults 60 years and above are welcome to experience what EMS training can do for them. As mentioned earlier, even seniors who are 80 years old can still build muscle mass. Seniors can greatly benefit from electrical muscle stimulation, especially with muscle building and strength training. Here are three reasons why EMS training is perfect for the elderly:
EMS training is a 20-minute workout EMS training can be done 1 to 2 times a week for 20 minutes, which follows the CDC guideline of 2 days a week of activities to strengthen the muscles of senior adults.
Electrical muscle stimulation rehabilitates muscles and joints EMS can help relieve muscle and joint pains, and other physical discomforts of senior adults.
EMS training is customised based on the needs of the individual EMS training is safe and conducted by a legitimate EMS trainer. We customise the exercises that you need to improve particular body muscle groups.
Volt Fitness is a luxury EMS studio in Melbourne that offers short, intensive training sessions with maximum efficiency and sustainable results in a feel-good atmosphere. 20 minutes at Volt Fitness are as good as 4 hours of sweating it out at a traditional gym.
Ready to start working on your fitness goals? Take a look at our training options or chat with us at (03) 8393 5131.