Know Where to Start - Strength Training for Seniors
The benefits of strength training as we age are many and varied, from improved strength, increased energy, improved bone and metabolic health, and falls prevention. These all sounds great but knowing where to start can be a challenge! Here are 5 top tips for getting started with a strengthening program from our Exercise Physiologist, Tara.
Getting Started with Strength Training -5 top tips;
1. Find an environment you enjoy
Training in the gym or with a group is a great way to stay accountable to your program and adds a valuable social element to your daily exercise routine.
2. Start small, but aim to complete your program most days.
The Australian Guidelines for Physical Activity recommend exercise should be completed for at least 30mins on most if not all days of the week. It is ok to start small though, with exercising daily as a goal!
3. Don’t forget to warm up!
A light aerobic warm up such as walking or cycling (5-10mins) increases blood flow to your muscles, can reduce joint stiffness, and minimises your risk of injury.
4. You might be a bit sore - that’s ok!
Muscle soreness or stiffness after exercise is very normal! Particularly when starting something new. Generalised muscle soreness in the days following exercise is not a sign of injury or overuse!
5. Go in with a plan. If you’re not sure, ask!
Having an exercise plan is a great way to keep you accountable and make exercise a bit easier! Your exercise physiologist can provide a detailed exercise program tailored to you and guide you through your exercises to ensure you are performing them correctly.
Here’s a video outlining 3 simple exercises to help get you started;