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  • Writer's picturePB Fitness Online

Age is no limit and definitely no excuse!

A study in 2018 found 28% of adults over the age of 14 do no form of exercise. This number rises to 40% for people over the age of 75. This is a staggering amount of sedentary people and a huge economic burden from related medical costs. As many studies have shown, diseases such as diabetes and heart disease are dramatically reduced from a regular exercise routine. It is suggested that adults should partake in some form of strength training 2-3 times a week and moderate aerobic exercise for 3-4 times per week (aiming for 150 minutes or 75 minutes of higher intensity aerobic exercise)

Aging can be associated with the loss of muscle strength and mass. Although muscle atrophy is impossible to completely stop as we age, it can be greatly reduced with regular resistance training. This can lead to many benefits including improved balance and mobility leading to fewer falls, improved mental alertness and immune boosting potential. Benefits have even been recorded in very old and frail participants with vast improvement in muscle strength in ages 75 to 90.

By starting with a basic and gentle resistance programme then progressing safely with the amount of resistance used, your muscles will adapt without overloading your joints (including tendons and ligaments) To reduce the risk of over training, ensure to listen to how your body is coping with any form of exercise, including how well you recover after exercise. Also ensure you are eating a well-balanced and nutritious diet plus allowing enough rest between your resistance training days (48 hours between working the same muscle groups)

Of course it is strongly advised to follow the guidance of a health and fitness professional and to seek medical advice before starting an exercise programme.

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