You're taking daily walks for general fitness, perhaps increasing the benefits with your "anti-shoes" and you're bouncing on a rebounder for lymphatic circulation and a good aerobic workout. Is that enough? 
While aerobic workouts and regular movement go a long way toward keeping you in shape, weight training can bring additional benefits. Dr. Henry S. Lodge, coauthor of the book "Younger Next Year: A Guide to Living Like 50 Until You're 80 and Beyond", says strength training causes muscle growth but it also increases coordination.
"Generally we aren't aware of nerve decay as we get older, but it's the main reason our joints wear out, our muscles get sloppy and our ability to be physically alert and powerful begins to fade. And it is reversible with strength training."
Joining a gym and working with a fitness trainer is one of the best ways to get started. A fitness trainer can assess your current level of strength and knows exactly which machines, weights or routines will give you optimum results.
If you prefer to do strength training on your own, start slowly. Fitness stores sell wrist and ankle weights you can strap on while walking. Using them adds a strength training component to any other exercise you do. Start with light ones and gradually increase the weight as you build strength.
According to Dr. Lodge, more frequent repetitions with lighter weights is more beneficial than only a couple of reps with heavy weights. That burning feeling in your muscles tells you the rejuvenating process of breaking down old cells and growing new ones is happening. When many repetitions with the same weight no longer give a burning sensation, then it is time to move up to a heavier weight.
Many women have never done any kind of strength training with weights, yet the benefits for preventing and even reversing osteoporosis are now well documented. For both men and women, the increased strength and coordination can help prevent falls, a serious concern for many people as the years go by.
Strength training should not be done every day as it takes time for muscles to rebuild and grow between workouts. Dr. Lodge recommends 2 days a week of strength training and 6 days a week of aerobic training for maximum benefit.
If you have questions about senior fitness you would like addressed in a future article, please email Tys.
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