This site provides information for what resistance exercise are, how to get started doing them, and what to do. They also provide a list of many different resistance exercises with instruction on how to perform them and some extra safety instructions to help prevent injuries.
This video discusses osteoporosis which is a serious bone disease. Osteoporosis is a condition in which the bones have low mineral density and can become brittle and porous. This video covers exactly what it is and ways to prevent it from developing. While nutrition is important to prevent it resistance exercises also help significantly. The resistance being applied helps to build up and strengthen the bone making it more dense and less likely to become brittle and porous.
This page on the Kentucky government website lists a variety of different programs in Jefferson county and the surrounding counties that can assist with many different things. They can reference you to nutrition programs and many others including health promotion programs that can get you into or help plan exercise routines. It lists the different programs with their location and phone numbers in order to reach them and start your plan today!
This inforgraphic explains that to do exercises you don’t necessarily need to be in a gym setting. Some people aren’t comfortable or don’t want to exercise in a gym setting, this infographic gives examples of certain household activities that can be exercise. Vacuuming can exercise your arms and provide enough resistance to help the muscles. The same can be said for making the bed or doing laundry, doing extra arm movements can provide enough of a resistance and exercise to prevent muscular degeneration.
“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates
Gym Hero is a great app for planning and logging your workouts. It has lists of various exercises depending on the muscle group they work out. For each exercise they highlight which muscles they are working out. They also have the recommended sets to do for each workout.
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
Better Body is a gym/training facility located on Westport road in Louisville, Kentucky. They offer a variety of courses for older adults from yoga to cardio to some that include strength training as well. They have plenty of workout equipment as well if you decide you prefer to exercise individually. It does cost money for a membership and prices can be found on the website which can be accessed by clicking on the “Better Body” and the beginning of this post. A one time walk in costs only $5 if you want to just test it out.
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This infographic shows how muscle is gradually lost when the muscles are not used and the individual is inactive. After 10 days about 10% of the muscle is lost. This is prevented by consistently exercising, strength exercises in particular are excellent for this. Strength exercises focus on the muscles and increase and maintain muscle mass thus limiting and stopping muscle loss.
The article Resistance Training Improves Mental Health discusses various different studies that see if resistance training does in fact improves mental health. One of these focuses on memory related tasks which is extremely helpful for older adults with the risk of Dementia and Alzheimer’s. The research also shows that many other mental health issues can also be helped with frequent strength exercises. At the end of the article it has a thorough list of different illnesses that it helps: memory, depression, sleep, anxiety and many more.
This research article on the NIH website: Resistance training is medicine: effects of strength training on health looks at the information regarding the improvements that strength exercise can make to your body. It looks at it all in different sections. The first is how it benefits the muscle by prevent muscle loss. Second, the benefits to the cardiorespiratory system, such as lowering blood pressure and lowering cholesterol. Bone improvements such as increased bone mineral density and looks at cognitive improvements as well.