Have you ever heard the terms “use it or lose it” or “motion is lotion” from your beloved physical therapist or healthcare professional? While these may sound silly to hear, there is truth behind these words! Building strength and mobility is vital to maintaining and improving our function in our daily lives, especially as we age.
As we age, people may experience loss of muscle mass (sarcopenia), which is oftentimes associated with falls, fractures, and higher risk of injury. With resistance training, we can slow this process and build strength to improve stability.
Losing muscle mass into adulthood plays a significant role in physical ability and function when performing daily activities. Studies have shown that muscle power and performance peaks in our 30s, and will decline as we age, with faster decline in women after age 65 and men after age 70. With consistent resistance training, we can reduce the risk of diabetes and other co-morbidities, improve function of the brain, build stronger bones, and improve physical ability to perform household tasks.
Strength training vs Cardiovascular (aerobic) activity: What is the difference?
A cardiovascular geared activity is a way to get the heart rate pumping, while helping to strengthen the heart muscle, improving blood flow and oxygen delivery.
A strength/resistance workout involves contracting our bodies against a force, with the effect of building more muscle strength and endurance, improving bone density, and improving balance and coordination.
| Strength training examples | Cardiovascular training examples |
| Resistance band exercises | Running |
| Free weights/dumbbells | Cycling |
| Pilates/yoga | Walking |
Both cardiovascular and strength training play significant roles in longevity, with positive effects on physical ability, as well as cognitive function! If interested in boosting your strength and general organ health, reach out to a professional so they can use their expertise to safely guide you and help you reach your goals.
Sources:
https://mcpress.mayoclinic.org/healthy-aging/the-many-benefits-of-resistance-training-as-you-age
https://health.clevelandclinic.org/cardio-vs-strength-training
https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age