Ageing is inevitable for everyone and unfortunately along with ageing comes decreased muscle mass and strength, often referred to as "sarcopenia". However, resistance training can be done to eliminate this, along with reducing symptoms from non-communicable diseases such as cardiovascular disease, diabetes, or osteoarthritis (Seguin and Nelson, 2003).
The Importance of Resistance Training
The UK population is ageing due to improvements of healthcare and living conditions. It is predicted the number of adults over the age of 85 will double from 2018 to 2043 (House of Commons Library, 2021). The number of older adults will reach an all-time high. Why not build the foundations for a happier and healthier retirement!
Benefits of Resistance Training
Loss of muscle mass is a gradual process and is thought to first occur at age 30. By age 80 it is estimated to be prevalent in over 50% of adults (Fragala et al, 2019). It is also thought to lead to obesity. Despite the benefits of physical activity, it has been reported that only 26% of adults over the age of 85 are still active (NHS Digital, 2019). Many of those that remain active only partake in low intensity exercise, such as going on walks or gardening (Elsawy and Higgins, 2010). Several studies have researched potential barriers to exercise and identified these as, lack of self- efficacy for performing exercise, intimidating gym environments, expensive gym memberships and lack of support (Rowley et al, 2018; Eynon et al, 2019). It has also been reported that some individuals are scared of performing certain exercises, in fear they may worsen their current conditions (Morgan et al, 2016). This of course is a potential risk, if performing exercises with incorrect technique. However, when performing resistance exercises correctly many benefits can be achieved.
The National Strength and Conditioning Association released a paper regarding resistance training for older adults which elucidated that a properly designed resistance programme can preserve an adult's independence, improve mobility for performing daily tasks and improve resistance to injuries and falls (Fragala et al, 2019). Another recent meta- analysis (Hart and Buck, 2019) analysed 16 studies involving resistance training programmes for older adults and found that resistance training greatly improved older adult's health related quality of life. This included scores for bodily pain, bone density, general and mental health.
Exercise Recommendations
If suffering from health conditions, clearance from a GP maybe needed before exercising. Along with recommending long term resistance training programmes (12 weeks+) for older adults, the American College of Sports and Medicine (ACSM, 2009) also suggest that older adults should engage in training 2-4 days a week, with a 48-hour rest period in between each session. Multiple-joint exercises such as leg press, chest press and shoulder press are recommended. It's also suggested that exercises should be performed for 10-15 repetitions and 1-3 sets.
Resistance exercises can easily be performed by anyone at home if a gym isn't accessible. Dumbbells, kettlebells, resistance bands or even tins of beans, are cheap pieces of equipment that can be used to add resistance to an exercise. Below are 6 exercise cards, demonstrating exercises that can easily be performed at home with added resistances.
References
American College of Sports and Medicine, Resistance Training and the Older Adult, 2009.
Elsawy, B. and Higgins, K.E., 2010. Physical activity guidelines for older adults. American family physician, 81(1), pp.55-59.
Eynon, M., Foad, J., Downey, J., Bowmer, Y. and Mills, H., 2019. Assessing the psychosocial factors associated with adherence to exercise referral schemes: A systematic review. Scandinavian journal of medicine & science in sports, 29(5), pp.638-650.
Fragala, M.S., Cadore, E.L., Dorgo, S., Izquierdo, M., Kraemer, W.J., Peterson, M.D. and Ryan, E.D., 2019. Resistance training for older adults: position statement from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 33(8).
House of Commons Library, Housing an Ageing Population: A Reading List, 2021.
Morgan, F., Battersby, A., Weightman, A.L., Searchfield, L., Turley, R., Morgan, H., Jagroo, J. and Ellis, S., 2016. Adherence to exercise referral schemes by participants–what do providers and commissioners need to know? A systematic review of barriers and facilitators. BMC public health, 16(1), pp.1-11.
Rowley, N., Mann, S., Steele, J., Horton, E. and Jimenez, A., 2018. The effects of exercise referral schemes in the United Kingdom in those with cardiovascular, mental health, and musculoskeletal disorders: a preliminary systematic review. BMC public health, 18(1), pp.1-18.
Seguin, R. and Nelson, M.E., 2003. The benefits of strength training for older adults. American journal of preventive medicine, 25(3), pp.141-149.
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