Resistance Exercises: A Key to Healthy Ageing

Resistance exercise is an important topic, especially for the ageing population, as it is often underrated. Resistance exercise involves any active movement that includes either dynamic or static muscle contractions, which are resisted by an external force applied manually or mechanically.

Age-related physical difficulties are a fact. Studies indicate that around 30% of individuals over the age of 70 have difficulty with walking, rising from a chair, or climbing stairs. These challenges increase their risk of falls, cause joint stiffness, and lead to brittle bones. These ailments further restrict their daily activities and reduce quality of life.

 One of the main reasons for these changes is that as individuals age, there is a gradual decline in muscle mass and strength. The loss of muscle mass has an adverse impact on our functional abilities and balance.  According to the National Institute on Ageing (NIA), muscle mass and strength typically increase steadily from birth and reach their peak around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.

 Exercise is important for maintaining a healthy lifestyle, and its benefits have already been well established. Thus, many of these ageing individuals are staying active and mobile. Nonetheless, there is a common belief that lifting heavy weights is only for the younger generation, while older adults should focus on walking and light exercises. This raises the question: Are light exercises and walking sufficient for maintaining fitness?

The proverb “use it or lose it” applies to muscle mass as well, underscoring the crucial role of resistance exercise. Engaging in resistance training is not just important; it is essential for building muscle mass and strength. Furthermore, this type of training significantly enhances flexibility, balance, and mobility—factors that are vital for maintaining independence in later life.

Having understood the concept and importance of resistance exercises, particularly for the ageing population. It is crucial to note that these exercises need to be performed safely under the guidance of a clinical expert, such as a physiotherapist or a specialised exercise instructor. They assess your needs and recommend appropriate strength training exercises.

There are several ways to perform resistance exercises using your own body weight, including push-ups, squats, and yoga. You can also utilise different types of resistance equipment, such as resistance bands, dumbbells, and weighted bags. These exercises require your muscles to contract and lift heavy objects against the pull of gravity, which helps to increase muscle strength, build muscle mass, and improve overall bone density.

The exercise should start with light resistance, then progressively increase to a moderate level designed to effectively challenge your muscles. By gradually intensifying the effort, you will build strength and endurance, making each exercise session both rewarding and impactful.

In conclusion, recent scientific studies indicate that integrating resistance training with mobility exercises, such as walking, emerges as the most effective strategy for improving physical function and preventing disability in older adults. This multifaceted approach not only supports overall health but also empowers individuals to maintain their physical independence.