STRENGTH TRAINING FOR OLDER ADULTS by Senior Physiotherapist Daniel Browne

STRENGTH TRAINING FOR OLDER ADULTS

As we naturally age we will often notice a decline in our muscle mass and bone density. This can lead to issues with strength, balance and confidence completing daily tasks, as well as an increase in the need for support both from family and community services. Although these challenges are becoming progressively more apparent, there are still many things we can do to slow our functional decline and maintain independence for as long as possible – strength training is one such way.

Strength training not only improves the strength of the muscles surrounding joints to reduce wear and tear, but also facilitates an improved capacity to complete daily activities such as standing up and sitting down, walking, climbing stairs, gardening and even swimming to name a few. Further to this, the flow on effect of being generally more active is improved cardiovascular health (heart and lungs), improved ability to burn energy (weight management), as well as facilitate increased opportunities to participate independently in social events assisting with the individual’s mental health and sense of self efficacy.

Strength training can come in many forms – and is not unique to simply the ‘gym’ or ‘Pilates’ – although these do serve as excellent options in their own right. Strength training can occur in the individual’s home – either on the floor, or on the bed if mobility/safety is limiting. It can occur in the loungeroom using a couch, or even outside on the back deck with a TheraBand and a step. If water is more your thing, hydrotherapy has excellent evidence for maintaining and improving overall musculoskeletal function in older adults in a low impact, often pain-relieving social environment.

As physiotherapists we utilise functional patient specific home exercises to facilitate both the rehabilitation of a given injury, as well as the provide education to minimise the likelihood of any ongoing associated concerns. We provide information relating to how and where to access community exercise groups, as well as facilitate linking in to health provider networks. In the private setting, we also offer structured clinical exercise (Pilates) sessions tailored to your needs.

Should you wish to discuss how strength training may help you live a more independent lifestyle, then please do not hesitate to reach out. Here at Select Physio and Pilates we offer both 1-1 and group clinical exercise (Pilates), as well as regular physiotherapy sessions should you be in need. We work with Private Health Funds, Medicare, DVA and compensable (TAC/WorkSafe) patients alike.