Exercise is great for the body, but it is also great for the mind too! We all know our bodies significantly change as we get older: muscles atrophy, our joints tend to ache more; we don't recover as quickly as we used to; we are not as flexible as we were; and we can no longer train in the same way, with the same weights, and with same the intensity, as we did in our 20s, 30s and 40s (although sometimes we like to think we can!).

But we can stay in shape and stay strong, no matter what our age, and it is never too late to start either! No matter your gender, age or strength level, whether you have trained before but have had a long break, or have never trained a day in your life, strength and fitness exercises using dumbbells, barbells and resistance - either at a gym, at home, or out on location (for example a park), is an excellent way to stay fit, healthy and in shape in your 60s, 70s and even beyond.

BENEFITS

Physical benefits of strength and fitness training for both male and female seniors include:

• Increased upper and lower body strength and mobility.
• Improved joints.
• Helps strengthen your posture, balance and stability.
• Enhanced metabolic fitness and (combined with a good diet) helps you control a healthy weight.
• Develops skeletal support and bone density, which helps reduce breaks and fractures.
• Develops self-esteem and confidence; physically as well as emotionally.

Also, developing strength and improving fitness levels helps with many other medical conditions including osteoporosis, arthritis, pulmonary diseases, obesity and type II diabetes, as well as significantly improving mental health.

There are a huge number of studies showing how strength training for seniors not only builds up bone and muscle, but counteracts the weakness and frailty that usually comes with ageing.

IMPORTANT

It is vitally important to note that as you get older, your knees, lower back and neck can become increasingly vulnerable, so you should always take this into account when planning a routine, and not follow routines that involve putting significant pressure on these areas. Remember, as an elder, you are much more likely to sustain an injury than someone much younger, and a lot more likely to take a lot longer to recover.

REST & RECOVERY

In addition to choosing the appropriate exercises and training plan according to your goals, and weight according to your current strength and capabilities, it's important really to give your body enough time to rest and recover between training sessions; once again as elders our bodies take longer to recover than someone much younger.