Nobody wants to spend our later years sick, frail, and unable to enjoy life.
In Younger Next Year, author Chris Crowley explains that more than 50 percent of illnesses and injuries in the last third of life can be eliminated by starting a fitness program (Crowley and Lodge 2004). According to the Centers for Disease Control (CDC), among the top causes of injury and death in older Americans are falling, heart disease, and cancer (Xu et al. 2022).
Maintaining a healthy and active lifestyle can help preserve your strength and balance, which is crucial for preventing falls.
It can also help you avoid chronic diseases such as heart disease and various cancers, and lower your risk of developing conditions like arthritis, diabetes, and Alzheimer's disease.
Arthritis is the nation’s number one cause of disability, with 29.3 percent of people aged 45 to 64 years and 49.6 percent of people aged 65 year or older reporting doctor-diagnosed arthritis (CDC 2021).
Studies indicate that strength training is highly advantageous for individuals with arthritis. It aids in supporting and safeguarding joints by fortifying the surrounding muscles. Enhancing muscle strength around the joints can alleviate pain and diminish the stiffness and swelling associated with arthritis (Hurkmans et al. 2009).
Lifting weights may well be considered the single most effective measure against arthritis.
Women tend to be more hypermobile in the knee and hip joints, necessitating greater stability to prevent injuries. Studies show that women have a higher incidence of anterior cruciate ligament (ACL) tears than men—3.5 times more in basketball and 2.8 times more in soccer, as reported in the Journal of Orthopedics (The Female ACL, 2016).
Additionally, women are more prone to hip joint injuries; conditions such as hip dysplasia and labral tears occur more frequently in females (Groh and Herrera, 2009).
Engaging in a strength training program can reduce the risk of ACL and hip injuries by enhancing stability, as the development of strength is the only way to achieve greater stability.
Moreover, bolstering hip strength and mobility may also alleviate back pain, which affects 80 percent of adults at some point (Taylor et al., 2022).
Evidence suggests that rupture of the Achilles tendon, which is much more common in people ages 30 to 46, can also be avoided or treated without surgery by emphasizing range-of-motion exercises and weight-bearing activities early in life (Sheth et al. 2017).
Should you need surgery or medical treatment, like hip surgery or ACL repair, due to disease or injury, being stronger and fitter can lead to a better recovery and enhance your ability to sustain a high quality of life.
As American fitness coach Mark Rippetoe said, “Strong people are harder to kill, and more useful in general.” Even after being diagnosed with cancer and starting treatment, a stronger, healthier, and fitter body will get you through the treatment more likely to survive for many years.
Train to be prepared for anything.
(Adapted from "Age Strong" by Rachel Cosgrove).
The two best days to start strength training were 20 years ago - OR today!
If you need help, consider joining my Fall 8 week strength & fitness online workout series, with classes every Wednesday and Friday starting September 11th.
More information HERE: www.balanceyourhormones.online/strength-and-fitness-classes-online-for-women
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