The most important component of health for adults over 65 is physical strength and power. Lose your physical strength and it’s possible you could lose your independence. Strength and power determines how fast you walk when crossing a street, whether you can open the pickle jar, carry groceries or get off the commode. In order to increase strength or even maintain strength you must overload your muscles often. While walking is a form of exercise unfortunately it doesn’t increase strength. Have you ever walked off a commode? No, you must build strength and power in the hips and thighs. This allows you to stand from a seated position. Squats are the most important movement in anyone’s physical fitness program.
While leg strength is important, core strength plays a role as well. Falling is the biggest reason adults over 65 wind up in a nursing facility. One in three adults over 65 fall each year. While all falls are not caused by weakness. Weakness does compound the other things that cause falls (medication, walking surfaces, foot wear and vision problems). Muscular weakness and the loss of power inhibit the ability to correct balance problems when they occur. A person with good core strength and power can step on an uneven surface and quickly adjust their center of gravity to regain balance. Not to mention a fit strong person who eats the right kinds of food (Super Foods) has very little need for medicine, just saying.
Upper body strength should not be ignored. The ability to carry things and open things requires upper body strength. In addition, many patients over the years have complained about upper back, shoulder and neck pain. Strengthen the upper back and shoulder girdle and most of this pain will disappear. Weak muscles affect posture and poor posture results in pain. Strengthen the whole body and you will begin turning around the clock.
Increasing strength doesn’t take a lot of time, but it takes a commitment to training. Total body strength training can change you physically, mentally and even socially. Increase strength and muscle mass enough and pretty soon your grand kids will have a hard time staying up with you.
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