BODYWORKS MANDURAH

Unit 2 / 10 Hampton Street
Greenfields WA 6210

Ph 08 9586 3444

Seniors Resistance Group Training

Small groups, fun workout aimed at improving fitness, strength, mobility, balance and coordination. Specifically designed for more mature adults.

Sometime it feels like the number of things that stop working in your body directly correlates to the number of candles on your birthday cake. But you can regain some control in a number of ways and improving your strength is one of them. Muscle strength is important for bone health, balance and just being strong enough for daily activites such as climbing stairs or carrying groceries.

While having big muscles might hold some appeal for some of us, it's your strength that really matters when it comes to functioning well in old age. And if you are training right, getting stronger is relatively easy, even if your body type doesn't build muscle easily.

High-intensity resistance training is the best way to increase and maintain muscle function. Two, preferably three sessions a week is ideal and the most important thing is intensity and progression so increasing the amount of weight your are lifting once it stops feeling hard to lift.  If you don't have arthritis or other joint problems, adding high impact movements like jumping, improves bone density and can help to prevent osteoporosis.  

Benefits of exercise for Seniors

Physical activity is the number one contributor to longevity, adding extra years to your life, even if you don't start exercising until your senior years. But getting active is not just about adding years to your life, it is about adding life to your years. You will not only look better when you exercise but you will feel sharper, more energetic and experience a greater sense of well-being.

Physical health benefits

  • Rebuilding muscle - 20 to 30 minutes per session, two or three days a week can rebuild muscle tissue
  • Recharging metabolism - Resistance training has a dual impact on a persons metabolic rate because it increases energy use during both the exercise session and the muscle recovery and rebuilding period. Metabolisms naturally slows with age and maintaining a healthy weight is a challenge
  • Reducing fat - Most people accumulate fat as they age, even if their eating patterns remain the same. Strength training increases muscle and also decreases fat weight
  • Reducing resting blood pressure - Hypertension is a major risk factor for cardiovascular disease. Significant reductions in resting blood pressure readings after as little as two months of standard or circuit style strength training
  • Improving blood lipid profiles - A lot of adults have undesirable blook lipid levels, increasing their risk of heart disease. But regular strength training can result in favourable increases of 8 to 21% in HDL (good cholesterol, favourable decreases of 13 to 23% in LDL (bad) cholesterol and favourable reductions of 11 to 18% in triglycerides
  • Enhancing post coronary performance - For older adults who have had problems with cardiovascular health, resistance exercise has proven to be a productive means for attaining and maintaining desireable body weight, increasing muscle mass and strength, improving physical performance, speeding recovery from the cardiovascular event and enhancing self-efficacy
  • Resisting diabetes - People who have desirable body weights and moderate to high levels of muscular fitness have a very low risk of developing type 2 diabetes, you can have significant improvements in endocrine sensitivity and glycaemic control after several weeks of strength training
  • Increasing bone density - Muscle loss is closely asociated with bone loss, but fortunately strength traiing increases both muscle mass and bone mass. Substantial increases in bone mineral density have been seen after several months of regular resistance exercise. Regular resistance training is the most productive means for developing a strong and injury-resistant musculoskeletal system
  • Reduces the impact of illness and chronic disease - People who exercise tend to have improved immune and digestive functioning, and a lower risk of Alzheimer's disease, obesity, heart disease and certain cancers
  • Enhances mobility flexibility and balance - Exercise improves your strength, flexibility and posture which in turn will help balance, coordination and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis

 

 

Mental health benefits

  • Improves sleep - Quality sleep is vital for your overal health. Regular activity can help you fall asleep more quickly, sleep more deeply and wake feeling more energetic and refreshed
  • Boosts mood and self confidence - Exercise is a huge stress reliever and the enforphins produced can actually help reduce feelings of sadness, depression and anxiety. Being active and feeling strong naturally helps you feel more self-confident
  • Does amazing things for the brain - Activities like crosswords puzzles can help keep your brain active, but little comes close to the beneficial effects of exercise on the brain. it can help brain functions as diverse as multitasking and creativity and can help prevent memory loss, cognitive decline, and dementia. Getting active may even slow the progression of brain disorders such as Alzheimer's disease.

Overcoming obstacles to getting active as you age

Starting or maintaining a regular exercise routine can be a challenge at any age, and it doesn't get any easier as you get older. You may feel discouraged by health problems, aches and pains or concerns about injuries or falls. If you have never exercised before you may not know where to begin, or perhaps you think you are too old or fail, can never live up to the standards you set when you were younger. Or maybe you just thing that exercise is boring.

While these may seem like good reasons to slow down and take it easy as you age, there are even better reasons to get moving. Becoming more active can energize your modd, relieve stress, help you manage symptoms of illness and pain and improve your overall sense of well-being. Reaping the rewards of exercise does not have to invole strenuous workouts.  It is about adding more movement and activity to your life, even in a small way. No matter your age or physical condition it is never too late to get your body moving, boost your health and outlook and improve how you age.

Customer Service

BODYWORKS MANDURAH

Unit 2 / 10 Hampton Street,
Greenfields WA 6210

Ph 08 9586 3444

Testimonials

"As a chiropractor I have over the years worked with many athletes including Olympic competitors."

- Dr Brett BSc. MSc. (Chiropractor)

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