Strength training is essential as we age for several compelling reasons. As our bodies undergo natural changes with age, including a decline in muscle mass and bone density, strength training becomes even more crucial to support overall health and functional independence. Here are the key reasons why strength training is so important as we age:
Preserves Muscle Mass: Age-related muscle loss, known as sarcopenia, begins as early as our 30s and continues throughout our lifetime. Strength training helps counteract this decline by stimulating muscle protein synthesis and preserving muscle mass.
Increases Muscle Strength: Strength training improves muscle strength and power, enabling older adults to perform everyday activities more easily, such as lifting objects, climbing stairs, and getting up from a chair.
Enhances Balance and Stability: Strong muscles play a vital role in maintaining balance and stability, reducing the risk of falls and related injuries, which can be particularly significant for older individuals.
Supports Bone Health: Strength training exerts a positive effect on bone density by placing stress on the bones during resistance exercises. This can help reduce the risk of osteoporosis and fractures in later years.
Improves Joint Health: Strong muscles help support and stabilize the joints, reducing the likelihood of joint pain and discomfort. Strength training can also alleviate joint stress by promoting better movement patterns.
Boosts Metabolism: Maintaining or increasing muscle mass through strength training contributes to a higher resting metabolic rate. This can aid in weight management and prevent age-related weight gain.
Enhances Insulin Sensitivity: Regular strength training can improve insulin sensitivity and glucose regulation, reducing the risk of type 2 diabetes and supporting overall metabolic health.
Reduces Risk of Chronic Diseases: Strength training is associated with a reduced risk of various chronic conditions, including heart disease, hypertension, and certain types of cancer.
Improves Mood and Mental Health: Exercise, including strength training, can have positive effects on mood and mental well-being. It can reduce symptoms of anxiety and depression and enhance cognitive function.
Supports Functional Independence: Strength and functional fitness are directly linked to the ability to perform activities of daily living independently. By maintaining strength and physical function, older adults can enhance their quality of life and remain more self-sufficient.
Promotes Longevity: Research suggests that individuals who engage in regular strength training may have a lower risk of premature mortality, highlighting its potential impact on longevity.
In the Age Well Yoga Classes we tend to do isometric strength work , but in a very specific way. Just as we move in the class with awareness, we also strengthen with awareness. We cultivate an awareness of the energy flow and the movement of the breath.
Maintaining central canal energy flow during mindful isometric strength work involves integrating the principles of mindfulness and energy awareness to create a harmonious and balanced flow of energy through the central channel of the body. The central canal, also known as the Sushumna Nadi in yoga, is believed to be the main energy channel that runs along the spine, connecting the base of the spine to the crown of the head. Cultivating awareness of this energy channel while engaging in mindful isometric strength work can enhance the mind-body connection and promote a deeper sense of balance and connectivity.
By combining mindful awareness, conscious breathing, and visualization techniques, you can foster a deeper connection to the central canal's energy flow during mindful isometric strength work. This approach not only enhances the physical benefits of the exercises but also contributes to a more integrated and balanced experience for the mind, body and spirit! As with any energy work, it's important to approach the practice with an open mind and a sense of curiosity, allowing yourself to explore and cultivate a deeper connection with your body's energy system.
Take a look at this short video and see what you think !
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