Senior Health: Building muscle and strength into the Golden Years

Senior Health: Building muscle and strength into the Golden Years

(upbeat techno music) – I have always loved physical
fitness since I was young. And have always been active. And I’ve found that it’s
helped me in immeasurable ways. – [Announcer] 61-years young, Marcia McKay is in terrific shape. She makes exercise a part
of her everyday life. But a majority of Americans, particularly those over 60, leave physical fitness behind when they hit their Golden Years. – [Mark] Physical activity is
important for any population, regardless of age. It translates to prevention
of cardiovascular disease, prevention of diabetes. A host of comorbidities that are associated with obesity. People can expect to lose upwards
of 50% of muscle strength, and even up to 80% of muscle power, if they are sedentary
throughout their late adulthood. – [Announcer] It’s commonly thought that adults over a certain age cannot build muscle mass and strength. But a University of
Michigan Health System Study challenges that belief. The results of the study show that not only can older
adults experience improvement, but they can expect
even greater improvement if they engage in progressive
resistance training. Which means that they
are increasing the load and increasing the amount of training that they’re doing over time to accommodate their fitness improvements. Study results suggest that with an average of about 20-and-a-half weeks of training, an individual can increase 1.1 kilograms of lean muscle tissue
over their whole body, or about 2.42 pounds. – I really didn’t start learning
about resistance training and actually doing it, til I was in my late 40s; late 40s. But what I’ve found is
that it strengthened the muscles around the
joints to keep them stable. I have very small bones and
I’m at risk for Osteoporosis. And my bones are strong. So it’s not just the muscle, it’s the joints, the bones and the muscles. So it’s increasingly important
to resistance train. (laughs) – Resistance exercise is a
great way to not only preserve, but to increase lean muscle
tissue and strength capacity, so that people can decrease
risk of slip and fall accidents. They can function more
readily in daily life. Able to stand up out of a chair easier. Walk across the floor, climb a flight of stairs. Anything that requires
manipulating their own body mass. – I would say my goal is to stay healthy. And the resistance keeps me that way. – [Mark] I think anybody
over the age of 50, should strongly consider participating in resistance exercise. A good way for people to start on a resistance training program, is to consider using
their body mass as a load and simply using basic
exercises like squats: Standing up out of a chair. Doing things that use your own body mass through a full range of motion. And then as somebody
becomes more comfortable and they’re interested in pursuing some more advanced level training, it is possible to do that at a gym, with some guidance and expertise
of a fitness consultant. The most influential parameter
to somebody’s function is their strength capacity. And no matter what age an individual is, they can experience significant
strength improvement with resistance exercise. Even into the eighth and
ninth decades of life. – I’ve always been involved in fitness, but as I’ve gotten older, I’ve focused more on weight-training. I feel stronger. I wanna stay healthy, have strong bones and avoid injury. That’s my goal. And try to fight the aging
thing as much as possible. (light uplifting music)

8 Replies to “Senior Health: Building muscle and strength into the Golden Years”

  1. Physical exercise is really important at any age – if you don't already exercise, its never too late to start!

  2. If you would please take a moment to read this, this message is for the well-being of seniors.
    We are a nonprofit organization with the goal of providing informational health and wellness videos for seniors. We want to make our videos as easily accessible to seniors as possible, and with your help we can do this! Please subscribe to our channel, and if you find the time it would help us immensely if you checked out some of our videos. Thank you so much for your time!
    Senior Care on TV

  3. Great tips for all of us, regardless of age! Not only does staying active strengthen muscles and improve balance and flexibility, but it's one key step in preventing falls in the elderly. Additional resources available here:

  4. It's so important for seniors to remain active, and there are so many modified exercise programs available to meet any need. More senior health resources and help for healthy aging can be found here:

  5. Honestly when I was in Korea and Taiwan and I was seeing seniors race past me as they climbed up mountains and crouching down/kneeling in a sustained way, I knew that the approach to physical fitness that most people who are elderly/golden years in Canada was NOT the way to go. I am now 34 and I am realizing that I NEED to get physically fit now, as it will be easier the younger I start.

  6. I'm 62, I surf (up to a little overhead) and just placed 2nd overall in Costa Rica Nationals volleyball doubles. No need to stop!

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