For this blog, I’m going to focus on a different, yet important type of self-care – building physical strength, pivotal for healthy aging, as it will help you to maintain mobility, independence and improve your overall quality of life, particularly in older age.
Strength training has many benefits. For example, it helps to: improve cardiovascular health; prevents osteoporosis by building strong, dense bones and muscles; improves joint mobility, balance and flexibility as we age – reducing the risk of falls and injury; builds metabolism linked to weight management; and boosts mood and confidence.
Strength training is even more important for women, particularly as we get older.
While women generally tend to have smaller, lighter bones and lower bone density than men, after age 50, women lose bone density significantly faster than men, largely due to the drop in estrogen levels during menopause, putting us at higher risk of osteoporosis. Therefore, prevention is key. Ideally, this should start at an early age – as the greater our bone density to begin with, the lower our chance of muscle loss and developing osteoporosis. You can begin strength training at any age to reap its health benefits.
I’ve heard women say, “I don’t want to lift weights because it is going to make me look too masculine.” Let me begin by debunking this myth. Women who lift weights will not, let me repeat, will not, develop huge, bulky muscles. Why? Because most women lack the high testosterones required for building large muscles. Now you’re probably wondering, what about female body builders? The response, these women are professional athletes who work out up to five days a week, consistently challenging their muscles by lifting heavier weights. Additionally, their muscles are not attained solely by weightlifting, but also through a high protein diet in a caloric surplus, and at times, performance enhancing substances.
While most of you may not be aiming to be a professional bodybuilder, it is still important for you to strength train (it can be done sitting as well). You will not get ‘big’, but in time, with good form, a balanced diet, moderate cardio (about three times a week) and consistency, most women can achieve a toned, athletic look. And yes, you can achieve this at any age. So, if you are thinking your ship has sailed and it’s too late to get fit, think again, and start (re)building, to obtain and maintain a stronger body. It will require dedication, discipline and commitment, but it can be done at any age. Not only has research clearly shown this, but I’ve also seen people do it.
Remember, focus on strength, not size or the number you see on the scale, as muscles weigh more than fat. You can also assess your progress by how your clothes begin to fit. Yet, to see results, you will need to challenge yourself. You are stronger than you think!
*Remember to always check with your healthcare practitioner before starting a new exercise regimen.
By: Marlene Roache, Owner and Founder of La Tropiqua – Healthy Living. For Life Ltd.
www.latropiqua.ca
Tai Chi is great for helping to build strength, there are other benefits.
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