As we age, most of us maintain our cardiovascular health through walking, biking, doing an aerobics class or engaging in another activity that gets our heart pumping and burns calories. But very few older women in San Jose continue or begin a strength training routine, because they believe it’s strictly about building muscle mass and tone, and not necessarily relevant to good health.

Strength training can have a large number of benefits to older San Jose women, that aren’t just about building muscle mass or creating a toned physique.

Benefits of Strength Training:

• Increases bone density
• Improves muscular strength and endurance
• Improves sensitivity to insulin, preventing diabetes
• Helps with cholesterol control by increasing HDL [good] cholesterol and decreasing LDL [bad] cholesterol
• Can improve emotional well-being
• Decreases intra-abdominal adipose tissue in healthy older women
• Helps to control potential fat gain and associated complications

Sources:
1. Suite101

image Source: pro.corbis.com

Call Home Instead Senior Care serving elders in San Jose, Los Gatos, Santa Clara and Saratoga when seeking help for your aging parents - 408-370-6360.

In the San Jose clinic where I work, we constantly receive questions about common senior aging issues like osteoporosis and bone density loss. Recently, one of the most common queries we received is if the recommendations of resistance training to improve bone density truly are beneficial. Some articles have been published that indicate that perhaps these types of exercises can cause more harm than they help. While our doctors can provide seniors with more specific advice, in the end, it’s up to seniors to make their own decisions; considering both the risks and benefits of any activity that they are considering trying. So, in order to help seniors make these decisions, we provide them both the pros and cons of resistance training and bone density, which includes the following:

Pros

• Resistance training and weight bearing exercises can improve bone density by as much as 3%
• Physical activity has additional benefits to overall health and mobility
• Improved bone density can reduce the likelihood of accidents and injury, specifically as related to osteoporosis

Cons

• There is a risk of injury that comes with resistance activities, including sprains and even spinal problems
• Seniors who are unaware of proper weight lifting techniques increase their risk of injury
• Once resistance training stops, any improvements made by the physical activities can result in a return to previous bone density conditions

Sources:

1. Suite101
2. Mayo Clinic

Image Source: pro.corbis.com

Call Home Instead Senior Care serving elders in San Jose, Los Gatos, Santa Clara and Saratoga when seeking help for your aging parents - 408-370-6360.