10 years ago, Jill (now 63), underwent a medical procedure that increased her risk of developing Osteoporosis, a condition characterised by bone mineral density loss, weakening her bones. Despite taking regular medication, she was unable to get her bone strength back.

“Every year my bone density decreased. I moved from the normal range down to the osteopenia range and finally to the osteoporotic range.”

This is a common story, especially for older women, and represents just one of many physical ailments that can occur as we get older unless we intervene. One of the best and most effective interventions when it comes to maintaining our health as we age is regular strength training using our own body weight, resistance bands, weights or all of the aforementioned.

At a physiological level, there are countless advantages to regular strength training that positively impact the musculoskeletal system, the endocrine system, the metabolic system and more. All working to reduce our risk of the most common chronic diseases, such as Osteoporosis. 

That’s all well and good (and boring to most people). But what does it actually mean for you as you get older?

Maintaining your strength and muscle mass means being able to maintain your physical capacity so you can keep doing the things you love doing. 

It’s the difference between being able to lift your grandkids in the air whilst they scream with laughter or fearing the moment, they run near you. 

It’s the difference between saying yes to a social outing with friends that requires walking a large set of stairs or withdrawing because you are concerned about not being able to keep up.

It’s the difference between tripping on some uneven pavement and having the strength, coordination, and balance to be able to catch yourself before you hit the floor, or…..well, splat!

The list goes on……

One of the things I see most often when older adults start strength training with us, is a return of confidence. 

Confidence in their ability to control their bodies.

Confidence in their bodies’ ability to perform physically demanding tasks.

The knowledge that their ability to perform physically demanding tasks will continue to positively impact their quality of life.

You don’t have to go to a gym to improve your strength, however, there are always inherent risks when starting something new and proper technique is critical to strength training. Additionally, research continually shows that health behaviour change is easier and more likely to be maintained when performed with a group of your peers. 

Coffee with your friends after training is not a directive but it’s nice to have something to look forward to when you’re straining your muscles and reflecting on your life choices.

Either way, if you’re following online strength training at home with some decent equipment or working out at a gym with friends, consistency is key. The Australian Physical Activity Guidelines recommend 2-3 strength-based sessions per week for older adults to maintain their health, and function, and reduce their risk of chronic disease.

Jill joined us at Community Moves in Neutral Bay a couple of years ago and has been a consistent participant ever since. She moves better, feels better, and has made some great friends. As for her Osteoporosis….

“After about 2 years I’m back into the normal range and I no longer take medication!!

“My specialist thinks the regular weight-bearing exercise combined with strength training using resistance bands three times a week has made the difference.”

It’s never too late to start strength training, and once you start, it’s a journey that should never end. 

Exercises to try from home

Inside Thigh Stretch for Flexibility

What you need: You will need a resistance band for this exercise. You can get them from Medifit online or in any good pharmacy. 

How to do the exercise:

1. Lie on your back with your feet grounded and your legs bent at 90 degrees. Keep your core tight and your body aligned with your hip bones evenly facing the roof.
2. Grab the band and hold the loose ends in one hand and pop one of your feet into the loop part of the band.
3. Stretch your foot up to the roof, keeping your body in alignment.
4. Keeping in alignment with your hip, lower your leg out to the side towards the ground to stretch your inner thigh. Hold that for 5 seconds. 
5. Then slowly bring it back to the starting point before you do another rep.

Outer Thigh Stretch for Flexibility

This one is very similar to the inside thigh stretch, however, this time your leg stretches over your body instead of away from it. This allows the stretch to target the outer thigh and outer hip.

What you need:

You will need a resistance band again.

How to do the exercise:

1. Lie on your back with your feet bent in at 90 degrees. Keep your core tight and your body aligned with your hip bones evenly facing the roof.
2. Grab the Medifit Stretch Band or Active Band, hold the loose ends in one hand and pop one of your feet into the loop part of the band.
3. Stretch your foot up to the roof, keeping your body in alignment.
4. Keeping in alignment with your hip, stretch your leg across your body while holding onto the active band. Hold this stretch for 5 seconds.
5. Then slowly bring it back to the starting point before you do another rep.

The rotator cuff exercise for shoulder health

What you need:

• You will need a resistance band.

How to do the exercise:

1. Stand straight, shoulder back and tighten your core.
2. Hold the active band in both hands with your shoulders down, elbows bent in at your waist and the band should be held shoulder-width apart.
3. Keeping your elbows tucked in beside your body, push both of your hands out, allowing you to stretch the band horizontally. You should be feeling this exercise in your rotator cuff on your shoulders and in your lat. Hold the stretch, then slowly release it.

Pelvic roll for hip strength

What you need: Active loop resistance band

How to do the exercise:

1.  Using an active loop resistance band, put your legs inside the loop and have the loop sitting above your knees, but not on your kneecaps.
2. Lie on your back and have your feet placed on the ground around hip-width apart and half a foot from your body.
3. Push your feet into the ground, and slowly rise your hips up into a bridge ensuring you keep good posture and a neutral spine. You should also feel some tension in your glutes and outer thighs from the band 
4. Then slowly roll back down to the ground.

Australians enjoy one of the highest life expectancies in the world. Men today live nearly 80 years and women live 84 years, both up 25 years from a century ago. The physical health of older Australians is also improving, and most people (82 per cent) are positive about their quality of life. The idea of resistance training is to enhance the lifestyle of people by improving their strength and mobility as they age. 

*Van Marinos is the founder of Community Moves and expert for Medifit, a new brand
that helps Australians build up their strength, flexibility and mobility from home so that they can
“age actively”.