Healthy Body, Healthy Life: How to Use Strength Training to Prevent Injuries
Katie Ryder, MD
Regular strength training, particularly as you age, is key in preventing injuries and improving overall wellbeing. As we age, we naturally lose muscle mass, strength, and endurance. However, incorporating strength training into your daily routine can slow the natural effects of aging on the body. It’s never too early – or too late – to get started!
How to Start Strength Training
Strength training, also called resistance training, doesn’t require much to get started. You really only need a couple of things – or just your body weight.
- Resistance bands help develop strength, range of motion and coordination. They are inexpensive, lightweight and easy to travel with. Here are some examples of resistance bands exercises.
- Calisthenics are exercises that rely on your own body weight for resistance. Examples include planks, push-ups, squats and lunges.
- Yoga, pilates and tai chi are practices you can do alone or with a group; online, at a gym or park.
These exercises will promote muscle mass development and increase joint mobility. An additional benefit -- exercises like the ones outlined above will improve balance, which becomes particularly important as you age to reduce the risk of falling.
Benefits of Strength Training
Including strength training exercises into your daily routine will have both immediate and long-term benefits for your health.
Short-Term Benefits of Strength Training
- Improved Metabolism
- Improved Insulin Resistance
- Improved Mood
- Enhanced Appearance
Long-Term Benefits of Regular Strength Training
- Improved Heart Health
- Lower Resting Blood Pressure
- Lower Cholesterol
- Improved Bone Health
- Lower Risk of Knee Arthritis
- Better Overall Joint Health
To get started with strength training, I recommend starting slowly to prevent injury and aiming to for two 10-minute strength training workouts per week.
It's never too late to start strength training. If you have questions or concerns about adding strength training to your exercise routine, reach out to your doctor.
Check out the Healthier You podcast hosted by physicians at Kaiser Permanente for more actionable strategies for improving your health and living a fuller life.
Kaiser Permanente Partners with The St. James to Support Healthy Athletes
Kaiser Permanente is honored to partner with The St. James, which offers diverse programs for youth sports, catering to beginners and advanced athletes alike to foster inclusivity and participation. Through this partnership, Kaiser Permanente supports The St. James youth sports events, teams and other activities that promote sports and wellness among youth in the region. The collaboration aims to cultivate a thriving environment for young athletes to excel, not only in sports but also in their overall mental, emotional and physical well-being.
Katie Ryder, MD, is an internal medicine physician and pediatrician with Kaiser Permanente.