The Power of Strength Training and Caregiving
As we age, it is important to maintain our physical and mental health. Keeping yourself healthy and strong is vital for overall quality of life when supporting someone living with dementia. One component of exercise that is often overlooked but has incredible benefits is strength training, and will also provide benefits for the person with cognitive decline.
Research shows that regular participation in strength training helps ward off age- related muscle loss, strengthens bones, improves mobility and decreases fall risks. Moreover, there are mental health benefits as well, such as decreased depression and improved cognition.
Below are some tips to help incorporate the power of strength training into you and your loved one’s weekly routine.
- If you have hand weights for lifting that’s great, but if not, you don’t need gym equipment to get a good resistance work out at home. You can simply use soup cans or even a half or gallon jugs for lifting. Save an old milk/water jug and simply fill with water level to your desired weight.
- Always be mindful of your own strength and do not try to do too much activity at one time. Take plenty of breaks while exercising to allow for the body to recover.
- Incorporate natural movements with your weighted object. You can take a walk while holding your soup cans to add some resistance and work extra muscles that you normally wouldn’t along your journey.
- If your loved one enjoys sitting outside, this is an excellent opportunity to practice seated strength training in the fresh air. With your weighted object of choice in hand there are multiple natural movements you can perform. This might take about 10 minutes or so.
- Bending elbows to shoulders, raising straight arms to shoulder level in front or to the side of the body, and making gentle boxing-like punches with the arms are a few movements to comprise an upper body resistance routine.
- Seated or standing chair exercises focusing on the legs are a great way to improve balance. Always hold onto a safe and secure surface (such as a countertop or heavy chair). Performing marches in place, toe raises, and slight knee bends or “mini-squats” would complete a sufficient leg strengthening work out.
- When counting repetitions with resistance exercises, try to stay between 10-12 times for each movement, and possibly between 2-3 sets of each exercise if able. If you only complete one set of 10 arm curls that is better than nothing at all, so keep that in mind.
- As with any form of exercise, staying hydrated throughout is very important for maintaining safety. Drink plenty of water before, during, and after your strength training routine. Happy and safe lifting!
If you, a friend or family member living with memory loss would be interested in learning more about our Memory Ministry, Memory Café, trainings or coaching, please contact Vicky Pitner at vpitner@firstumc.org