Benefits of Strength Based Fitness for adults
“By engaging in regular strength training, individuals can build muscle mass, increase bone density, improve balance and coordination, enhance overall physical function, and even experience mental health benefits. So, if you want to age gracefully and maintain your independence and quality of life, start incorporating strength-based fitness into your routine today.”
Strength-based fitness is an essential part of maintaining physical health and wellness, particularly as we age. Engaging in strength training has a multitude of benefits, including building muscle mass, increasing bone density, improving balance and coordination, and enhancing overall physical function. Here are some facts and sources to support the benefits of strength-based fitness as you age.
- Build Muscle Mass
According to the American Council on Exercise (ACE), strength training can help build muscle mass and increase strength, which can be lost as we age. This is because muscle mass naturally declines with age, a process known as sarcopenia. However, engaging in strength-based fitness can help slow down this process and even reverse it to some extent.
- Increase Bone Density
Strength-based fitness can also help increase bone density, which is crucial for preventing osteoporosis, a condition in which bones become brittle and fragile. According to the National Osteoporosis Foundation, weight-bearing exercises, such as strength training, can help increase bone density and reduce the risk of osteoporosis.
- Improve Balance and Coordination
As we age, our balance and coordination can decline, increasing the risk of falls and injuries. Strength-based fitness can help improve balance and coordination by strengthening the muscles and joints that support these functions. The Centers for Disease Control and Prevention (CDC) recommends strength training as a key component of fall prevention programs for older adults.
- Enhance Overall Physical Function
Engaging in strength-based fitness can also help enhance overall physical function, allowing individuals to maintain their independence and quality of life as they age. According to a study published in the Journal of Aging and Physical Activity, strength training can improve functional capacity and increase physical activity levels in older adults.
- Mental Health Benefits
In addition to physical benefits, strength-based fitness can also have mental health benefits. According to the Anxiety and Depression Association of America, exercise, including strength training, can help reduce symptoms of anxiety and depression in older adults.
In conclusion, strength-based fitness is essential for maintaining physical health and wellness as we age. By engaging in regular strength training, individuals can build muscle mass, increase bone density, improve balance and coordination, enhance overall physical function, and even experience mental health benefits. So, if you want to age gracefully and maintain your independence and quality of life, start incorporating strength-based fitness into your routine today.
- American Council on Exercise. (2022). Strength Training for Older Adults. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/5564/strength-training-for-older-adults/.
- National Osteoporosis Foundation. (n.d.). Exercise for Strong Bones. Retrieved from https://www.nof.org/patients/treatment/exercisesafe-movement/exercise-for-strong-bones/.
- Centers for Disease Control and Prevention. (2015). Preventing Falls: A Guide to Implementing Effective Community-Based Fall Prevention Programs. Retrieved from https://www.cdc.gov/homeandrecreationalsafety/falls/toolkit/toolkitpdfs/CDC_Falls_Prevention_Program_Toolkit-508.pdf.
- Taaffe, D. R., Marcus, R., & Gomez-Marin, O. (2003). Dynamic muscle strength training in older men. Journal of Aging and Physical Activity, 11(1), 143-158. doi: 10.1123/japa.11.1.143
- Anxiety and Depression Association of America. (n.d.). Exercise for Stress and Anxiety. Retrieved from https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety.