Mirsad Hasić - Strength Training for Seniors - The 30 Minute Workout Without Gym

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It is worth emphasizing from the outset that you have alone are responsible for making choices that will help you to age well. If you want to strengthen your bones and live a longer, healthier life, you will need to do the work because no one else will do it for you.

I am telling you this because Ive seen countless seniors who wanted to start strength training after they found out how efficient it was, but deep inside they were not prepared to commit to it fully.

One way this showed was that they didnt prioritize their training. In fact, it was at the bottom of the priority scale, which means that as soon as something else came up, they simply abandoned their workout.

You would think that its no big deal to miss a session or two, but when you start missing training sessions it soon becomes a habit. In the end you risk stopping your strength training completely, which is a big mistake.

Remember your health is the most precious and valuable thing you have and once you lose it, it can be very hard (if not impossible) to get back. And while this sounds brutal, its the mindset you need to have in order to get long term results.

In my experience, elderly people tend to get stuck in the area of mental toughness, where they have a hard time convincing themselves to exercise because they have already lived a long, active life and cant see why they should start working on their strength now.

But if you think about it for a while, the benefits of strength training are countless... and some of the ones youll experience by taking it up include the following:

- You will not need to call or beg someone to help you with the groceries each time you are at the store. Instead, you will be able to carry them by yourself without being dependent on someone else.

- You will be able to walk up stairs easily and dont need to give up visiting friends or relatives, just because the house they live in doesnt have an elevator.

- You will have no issues with carrying around your grandchildren and playing with them and wont need to worry about injuring your back or straining any of your muscles.

- You will be able to maintain a stable balance when walking without needing the help of a cane or walker.

But, probably the greatest thing youll experience with strength training is the joy of feeling younger and supercharged with positive energy. So much so, that it will allow you to continue living your life as if you were 25 again!

However, to convince you even more about the importance of strength training, I have listed some of the health benefits you will get from doing this type of training only few times per week

Arthritis is the name for a group of conditions that affect your joints and there are more than 100 forms of it. Each of these forms affects your joints which results in different grade of pain and stiffness [1].

Elderly people are proven to be more prone to arthritis and the risk increases as you get older. Studies have shown that at the age of 80, arthritis affects about 6 in 10 women while the number for men is a bit lower at 4 in 10 [2].

Although factors like genes and age increase the risk of arthritis and therefore cant be controlled, there are still things you can do to decrease the risk and even lower the pain highly if you have already been affected by it.

According to U.S Centers for Disease Control (CDC) elderly individuals who participated in strength training for a period of four months were able to decrease their pain caused by arthritis by as much as 43% [3]!

This is really good news for you because although you cant affect factors like your genes, there is still much you can improve by getting involved in strength training a few times per week.

I have talked with several relatives and friends who suffer from arthritis and according to them this is without doubts one of the most irritating, painful and disabling chronic diseases a human being can suffer from.

To help them out I suggested that they should get involved in strength training because I believed that it could help them decrease the pain. While they were not necessarily excited about the idea, they decided to give it a try.

Several of those relatives and friends only participated in the program for a week and then decided to jump off because they were impatient. They were expecting too much in a short time frame and simply could not see how it would help them decrease the pain from arthritis.

However, the ones who persisted and kept working at it despite the pain reported that after several months, their pain associated with arthritis had decreased and that they felt stronger, younger and more energetic than ever!

Those people have continue to work with the strength program and they say that they will never abandon it as long as they live, because it has done wonders for their arthritis and helped them live a life without pain.

Although these people suffered from arthritis, you should take this seriously even if you are not at risk of being affected by this condition in the near future. Its much better to prevent something than need to heal it after the fact.

I recommend that you really pay attention to whats being discussed in this chapter and take it with you once you start with the strength program that I have designed specifically for elderly people that you will review later in this book.

If I were asked to mention one single risk factor that is reduced by regular strength training, I would without doubts say heart disease. The heart muscle is what makes our whole body function normally and any small dysfunction can lead to catastrophic consequences.

Although heart problems can arise among all ages, they most often affect seniors, as the older you get the more prone you become different heart and cardiovascular diseases, especially if you are not physically active.

However, just because you get older doesnt have to mean that you have to be more prone to heart problems, It all depends on the type of lifestyle you lead and your willingness to make changes in your way of living.

But, I have not answered the question on why heart disease affects elderly people. In my experience, the answer can often be related to your current lifestyle and how physically active you are.

For example, elderly people tend to get stuck into a more sedentary lifestyle, which increases their weight. This causes an accumulation of extra fat in the body, which is well known to be a major issue associated with heart problems.

So, how do you decrease the risk of heart problems and other cardiovascular diseases while at the same time improve your posture, energy and ability to take care of yourself? The answer to all of the above is strength training!

According to the U.S Center for Disease Control (CDC), strength training is known to decrease the amount of fat in your body, which in turn positively impacts your heart. Generally, the less fat you have in your body, the less risk for heart disease [4].

This statement is also confirmed by the American Heart Association, which states that elderly individuals who regularly engage in strength training decrease the risk of various heart and cardiovascular diseases [5].