Strength Training: The Key to Ageing Well
As we age, our bodies go through many changes, both externally and internally. One of the most significant changes is the loss of muscle mass and bone density. This can lead to various health issues and affect our overall quality of life. However, the good news is that there is a way to combat these changes and maintain our strength and vitality as we age – strength training.
Strength training, also known as resistance training, involves using resistance, such as weights or resistance bands, to build and strengthen muscles. It is often associated with bodybuilders and athletes, but it is an essential form of exercise for people of all ages, especially as we get older.
Recent studies have shown that strength training has numerous benefits for bone health, muscle strength, and longevity. And when it comes to ageing well, Oprah Winfrey’s fitness journey is a perfect example of how resistance work can make a significant difference.
Bone Health and Strength Training
As we age, our bones become weaker, making us more susceptible to fractures and osteoporosis. But by regularly engaging in strength training, we can slow down the process of bone loss and even increase bone density.
How does this work? When we lift weights or perform resistance exercises, our muscles pull on our bones, stimulating them to become stronger and denser. This stress on the bones also triggers the production of new bone tissue, making them less prone to fractures.
A study published in the Journal of Aging and Physical Activity found that women who participated in a year-long strength training program saw significant improvements in their bone density, reducing their risk of osteoporosis. And the benefits of strength training on bone health are not limited to women. Men can also reap the rewards, with studies showing that resistance training can increase bone mineral density in men as well.
Muscle Strength and Function
Muscle strength and function decline as we age, leading to a decrease in mobility and independence. However, research has shown that strength training can significantly improve muscle strength and function, even in older adults.
A study published in the American Journal of Physiology found that older adults who participated in a 12-week resistance training program saw a 30% increase in muscle strength and a 13% increase in muscle function. This improvement in muscle strength and function can help older adults perform daily activities with ease, such as carrying groceries or climbing stairs.
Moreover, strength training can also help prevent age-related muscle loss, known as sarcopenia. By regularly challenging our muscles through resistance exercises, we can maintain and even increase muscle mass, ensuring our bodies stay strong and functional as we age.
Longevity and Quality of Life
Aside from the physical benefits, strength training can also contribute to a longer and healthier life. Studies have shown that regular strength training can reduce the risk of chronic diseases, such as heart disease and diabetes, which are prevalent in older adults.
Moreover, strength training can also improve our overall quality of life. As we age, we may experience a decline in energy and stamina, making it challenging to keep up with our daily activities. However, by regularly engaging in strength training, we can increase our energy levels, improve our balance and coordination, and boost our mood and self-confidence.
Oprah Winfrey’s Fitness Journey
At the age of 65, media mogul Oprah Winfrey is a prime example of how strength training can help us age gracefully. In 2017, Winfrey embarked on a weight loss journey and incorporated strength training into her fitness routine. She worked with personal trainer Bob Greene and focused on building and strengthening her muscles.
The results were astounding. Not only did Winfrey lose weight, but she also gained strength and toned muscles. In an interview with People magazine, she credited her fitness routine for her increased energy and stamina, saying, “I can walk up stairs now without stopping. I can walk through airports without stopping. I don’t get winded.”
Winfrey’s fitness journey is a testament to the power of strength training and how it can benefit us as we age. It is never too late to start, and with consistency and determination, we can all achieve similar results.
In conclusion, strength training is a crucial component of healthy ageing. It can improve bone health, muscle strength, and overall longevity. As Oprah’s fitness journey has shown, incorporating resistance work into our fitness routine can have a profound impact on our physical and mental well-being. So, let’s grab those weights and start
