For seniors, developing strength can be a double-edged sword. While it’s important to build muscle to regain strength lost over the years, there are always health risks involved.
Besides the obvious muscle, tendon, and ligament pulls, even more important is heart health—how is your blood pressure, and are you at risk for heart problems and stroke? Before you begin any strength building routine, Rob and I strongly urge a medical check up, including an examination for possible heart problems.
Heart Health Questions to Ask Your Doctor
When you meet with your doctor, ask theses questions suggested by the National Heart, Lung, and Blood Institute to learn more about your risk for heart disease and what to do about it:
- What is my risk for heart disease?
- What are my numbers:
- blood pressure
- cholesterol (These include total cholesterol, LDL, HDL, and triglycerides.) Make sure your doctor has checked a fasting blood sample to determine your cholesterol levels.
- blood sugar level, and does it mean that I’m at risk for diabetes?
- Do I need to lose weight for my health?
- If I’m at risk for heart disease, how to lower my risk?
- If applicable, what can you do to help me quit smoking? Do I need to quit drinking?
- How much physical activity do I need to help protect my heart?
- What’s a heart-healthy eating plan for me?
- What are the symptoms of a heart attack? If I think I’m having one, what should I do?
With the approval of your doctor, work towards strength training and building muscle mass.
Heart Health Benefits of Building Muscle
On the positive side, building muscle can be great for heart health, reducing cardiovascular risk by improving body fat profile and overall fitness. Plus, strength/resistance training can reduce the signs and symptoms of many diseases and chronic age-related conditions in the following ways:
- Osteoarthritis—Reduces pain and stiffness and increases strength and flexibility
- Diabetes—Improves glycemic control
- Osteoporosis—Builds bone density and reduces risk for fractures with falls
- Obesity—Increases metabolism to burn more calories and helps with long-term weight control
- Back pain—Strengthens back and abdominal muscles to reduce stress on the spine
People often enjoy strength training exercises and find them easier than long, tedious aerobic workouts and love the results.
Health and Fitness Benefits
Strength training can increase muscle and bone density. It makes you feel strong, energized, and confident, relieves stress and depression, and gives you a better night’s sleep. It can also help prevent the onset of certain chronic diseases or ease their symptoms.
Improvement in Appearance
Lifting weights firms the body, trims fat, and can boost metabolism by as much as 15 percent, helping to control your weight.
Social Opportunities
Exercising with friends or family gives you a chance to visit and chat while you work out.
Quality of Life
People who start strength training later in life often find that they are willing and able to try new, exciting activities, such as skiing, climbing, parasailing, windsurfing, or kayaking. They don’t fear falling as much or failing at something because of weakness.
According to the American Heart Association, “People who are physically active and at a healthy weight live about seven years longer than those who are not active and are obese.” If you ask me, what’s most important is the quality of those extra years. Seniors who make heart health a priority are most likely to enjoy their longevity.
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