10,000 steps a day may not be enough to stay healthy and pain-free as we age
All Australians should incorporate strength training into their weekly routine, but it is especially important for those aged over 40.
The recommendation of 10,000 steps a day is well known as the key to staying fit and healthy, however walking and aerobic activities are only part of the story.
The Australian Physical Activity Guidelines recommend at least two-and-a-half hours of moderate intensity physical activity per week as well asmuscle strengthening activities at least two days per week.
While many Australian adults participate in the recommended amount of physical activity, only one third complete the recommended amount of muscle strengthening activities.
This number gets even lower as we age, with only 11 per cent of those aged over 55 participating in strength training twice per week.
According to physiotherapist Nick Nicolaidis, “These numbers are hard to understand when we know the incredible benefits that strength training can have on an individual, especially as they age”.
Nick is the Clinic Leader of Kieser, which welcomes clients of all ages to its strength training programs and has seen first-hand the benefits strength training can have on those aged over 40.
“We see clients everyday with back pain, knee pain and chronic conditions such as osteoporosis and arthritis which are currently on the rise in those aged over 40.
Clients are surprised to hear that many of these conditions can not necessarily be managed with aerobic exercise alone,” Mr Nicolaidis said.
Muscle mass decreases approximately three to eight per cent per decade after the age of 30 and this rate of decline is even higher after the age of 60.
This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to pain and injury as we age.
However, these changes in muscle mass can be counteracted by strength training, which increases muscle protein synthesis in both younger and older adults.
A common myth for those with osteoporosis is that strength training is unsafe and can lead to fractures.
However, numerous studies have shown that progressive resistance training is actually one of the most effective forms of exercise for clients with osteoporosis due to the dynamic and rapid loading of bones which improves bone health.
Kieser is a unique physiotherapy and exercise facility, which changes the paradigm of the traditional fitness facility to welcome clients of all ages and provide older clients with a safe and supportive environment in which to improve their strength and physical function.
Our training facility is designed to support our clients, with a quiet, non-invasive environment that has a focus on physical performance, rather than physical aesthetics.
With an average client age of 55, our members are able to train in a safe and supported environment surrounded by their peers.
Kieser has a clinic 300 metres from Southern Cross Station at the corner of King and Collins streets.
Kieser is open for essential face-to-face care with a physiotherapist during lockdown •
For more information: call 9448 9999 or visit kieser.com.au