Good Lifestyle

In addition to eating a healthy diet and not smoking, training is one of the The best things you can do for your health . But as experts from the National Aging Institute (NIA) quickly point out, the whole exercise is not the same. They say it is important to carry out a range of physical activities that rely Four main health areas . These are endurance, strength, balance and flexibility - and everyone is crucial for your well -being.

However, one of these categories is becoming more and more important with age, especially in women. Halterophilia - an effective form of strength training - can keep you in maximum physical form in your senior years.

"The best weightlifting exercises include squats, lifts, the developed and the boards," said Taylor Kuhlmann , PT, approved physiotherapist, specialist certified in force and packaging, and founder of the website High caliber health . "These exercises will improve the whole body's strength and can help improve balance and reduce the negative effects of aging," he adds.

Read the rest to learn the six reasons why weightlifting is the most important exercise for women over 50, and what you get to win by starting today.

Read this then: If you are between 50 and 80 years old, you should do it daily, say doctors .

One of the greatest advantages of weightlifting as you age is that he thwarts Decline of bone density experienced by women over 50.

"Halterophilia is an excellent exercise method that can help your musculoskeletal system remain strong, mobile and without injury longer," said Samuel Hobson , BSC, MCSP, a musculoskeletal muscotherapist in Menopause consortium . Indeed, carrying activities apply a tension to bones, which encourages them to produce more bone tissue. "Controlled rotation and bone shooting during exercises stimulates osteogenesis (bone formation) and produces dense bones, which means that they are less sensitive to rupture," says Hobson Better life .

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Likewise, weightlifting can also help improve muscle mass, which is increasingly important with age. "" Muscle mass decreases About three to eight percent per decade after the age of 30 and this decline rate is even higher after the age of 60, "said a 2010 study published in the journal Current opinions in clinical nutrition and metabolic care . "This involuntary loss of muscle mass, strength and function is a fundamental cause and a contributor to disability in the elderly."

According to Hobson, weightlifting helps to strengthen force in the larger mobilized muscles and in the smallest stabilizing muscles. This is particularly important because "stabilizing muscles become lower faster as we age, leading to a loss of strength and control," he said.

Your joint health should also benefit from a weightlifting after 50. "As weightlifting is often carried out by a loaded articulation, this increases stress on ligaments. This controlled stress leads to collagen production and the strengthening of collagen fibers In the ligaments, leading to more controlled and stable joints, "explains Hobson.

One of the great advantages of maintaining your joint health is that it increases your endurance for other forms of importance. "This allows people to exercise for longer and complete aspects of daily life, which leads to better physical form throughout the menopause," he explains.

According to a 2018 report published in the journal Plos a by researchers from Trinity College de Dublin, Fall risk of women increased sharply after the age of 40.

However, weightlifting can help reduce your risk of falling, Kuhlmann explains. "Muscle force reduces the risk of falls in the elderly. As a physiotherapist, I think it is very important to engage in a regular weightlifting to help keep the body young and agile. The alteration of the 'Halterophilia can help improve reaction time and balance, which will reduce the risk of falls, "he adds.

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Maintaining healthy weight as you age can help reduce your risk of mortality all causes Chronic health problems . In fact, the centers for Disease Control and Prevention (CDC) point out that overweight and obesity are linked to a higher impact of heart disease, type 2 diabetes, cancer, cerebral vascular accidents, etc.

"As women age, their metabolism tends to slow down, making weight management more difficult," said Hannah Shine , AFA, certified personal trainer and fitness coach at Hourglass . "Halterophilia helps to counter this by increasing muscle mass, which in turn increases the metabolic rate. This helps women maintain healthy weight and prevent age-related weight gain," said -She. AE0FCC31AE342FD3A1346EBB1F342FCB

Weight lifting can also improve functional capacity by increasing resistance and improving mobility. This makes tasks and daily activities easier to perform, explains Shine. "This can improve independence and quality of life as women age," she said Better life .

However, you should always consult your doctor before you start new training diet - and this is particularly important in the case of weightlifting, where injuries may occur. "It is important for women over 50 to approach weightlifting under the appropriate direction and supervision, gradually increasing the intensity and focusing on an appropriate form to ensure safety and maximize the advantages" she.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.