A few months ago, I started gym training. My sister, a doctor, has been telling me for many years that I need to do more than just a 30-minute walk five times a week. Her point was that the body starts losing muscle mass after the age of 40, and unless I do strength training, things could become harder as I grew older.
Here is the medical explanation from Henry Ford Health: “As we age it’s normal to experience some reduction in muscle mass, strength and function, a condition known as sarcopenia. These changes begin as early as your 30s and continue at a rate of 3% to 5% per decade. The good news is that strength training can help you maintain and rebuild muscle at any age. Research shows that older adults see even greater improvements in their muscle strength versus younger adults. “So it’s never too late to start,” says Pamela Webert, MS, ACSM-CEP, an exercise physiologist at Henry Ford Health. “Everyone should be doing strength training as part of their exercise program.””
We have a gym in our building. I never once entered it during the past two decades. Just seeing all the equipment through the glass door scared the daylights out of me! Walking was so much easier.
Last October, after another push by my sister, I decided to change. Under the guidance of a trainer, I now workout for about 35-40 minutes three times a week. The first few sessions were tough given that my body had seen no real exercise through life (except for a few years of yoga a long time ago). Having a trainer come is good because there is no “I will do it tomorrow” excuse. Now, even though I don’t fully enjoy it (!), it has become part of my weekly routine. As one grows older, the realisation starts dawning that good health must become a priority.
I asked ChatGPT to list the physical health benefits of gym training:
- Improved Muscle Strength and Tone: Regular weight training helps build and maintain muscle mass, which naturally declines with age. This can enhance your strength, endurance, and overall physical performance.
- Increased Bone Density: Weight-bearing exercises, such as weight lifting and resistance training, can help increase bone density, reducing the risk of osteoporosis and fractures.
- Enhanced Cardiovascular Health: Incorporating cardio exercises, like treadmill walking or cycling, can improve heart health, lower blood pressure, and reduce the risk of heart disease.
- Better Joint Health and Flexibility: Strengthening the muscles around your joints can improve stability and reduce the risk of injuries. Stretching and flexibility exercises can help maintain joint flexibility and reduce stiffness.
- Weight Management: Regular exercise helps burn calories and can aid in maintaining a healthy weight or losing excess weight, which is crucial for overall health.
So, one piece of advice: don’t wait until it’s too late. Begin training now (especially if you were over 50 years of age).
