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The Cognitive and Physical Benefits of Strength Training for Seniors

Brian Callahan 7 Day Home Care • Sep 22, 2023

Weightlifting or resistance training for elderly offers a growing list of benefits. Studies show “resistance training can have substantial impacts on cognition, with neural changes improving cognitive impairment and even cognitive decline."

Older adults in Manhattan, Queens, Brooklyn, Nassau County, and Suffolk County, New York, are often encouraged to engage in aerobic exercises like walking to maintain heart health. However, emerging research highlights the significance of strength training, emphasizing its potential to be even more vital. Alongside its contributions to heart health, weight lifting and resistance training can combat age-related muscle loss, slow bone mass reduction, and alleviate arthritis pain. Here, we present compelling reasons for seniors to embrace specially designed strength training programs.


Reduce Symptoms of Chronic Conditions:

As individuals age, strength training becomes increasingly essential. According to National Institute on Aging, prominent studies have shown that resistance training can alleviate the symptoms of prevalent elderly conditions such as back pain, osteoporosis, diabetes, and arthritis.


Increase Bone Density & Lower the Risk of Fractures:

According to National Osteoporosis Foundation, falls pose significant risks to older adults, with over half of those aged 80 or older experiencing at least one fall annually. These falls, especially among women, can result in severe consequences due to decreased bone mass. Postmenopausal women may lose up to 2 percent of their bone mass annually, but engaging in strength training can elevate bone density, reducing the risk of fractures.


Enhance Sleep Quality:

According to the National Sleep Foundation, research indicates that regular exercise, including strength training, leads to improved sleep quality. Seniors who engage in strength training often enjoy benefits akin to prescription medication without the associated side effects, including deeper, longer, and more restful sleep.


Alleviate Depression:

According to Harvard Health Publishing, strength training has demonstrated efficacy comparable to antidepressants in alleviating depression symptoms in some seniors. Whether due to biochemical changes or improved physical strength, seniors often report feeling better mentally as they engage in regular workouts.


Relieve Arthritis Symptoms:

Arthritis is a daily struggle for many elderly individuals. According to the Arthritis Foundation, strength training offers relief through muscle building, which protects joints, enhances flexibility, and boosts overall strength, thereby reducing strain on the joints. Major studies indicate that strength training can reduce arthritis pain by a substantial 43 percent while enhancing overall physical health.


Cognitive Function:

According to studies sited in Knowing Neurons, "following experimentally-induced cognitive deficits, as few as three resistance-exercise workouts over the course of a week activated a cascade of neural changes accompanied by increased memory performance. After weight training, higher concentrations of proteins involved in DNA replication and synaptic plasticity were detected in brain regions associated with memory. The authors postulate that these changes are part of a mechanism by which resistance training contributes to improved cognition."


Embracing strength training is pivotal for older adults, as it not only contributes to physical well-being but also has positive implications for cognitive function. Before engaging in any weightlifting or strength training regimen, elderly individuals should consult with their healthcare provider or a qualified fitness professional. It's important to ensure that the chosen exercise program is appropriate for their individual health status, taking into account any pre-existing medical conditions or physical limitations. Safety and proper form are paramount when engaging in strength training activities to minimize the risk of injury. Always start with a manageable level of resistance and progress gradually under professional guidance. Elderly individuals should be mindful of their own capabilities and listen to their bodies, making adjustments as needed during their workouts.


7 Day Home Care provides comprehensive in-home care in Manhattan, Queens, Brooklyn, Nassau County, and Suffolk County, New York, ensuring that seniors can enjoy a higher quality of life, while aging at home. From assisting with exercise to supporting daily tasks and activities, our caregivers help your loved ones continue to live independently. To learn more, contact us today at 516-408-0034 or view 7 Day Home Care.


Brian Callahan

7 Day Home Care

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