Are 10,000 steps enough?
All Australians should incorporate strength training into their weekly routine, but it is especially important for those 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 2.5 hours of moderate intensity physical activity per week as well as muscle strengthening activities at least 2 days per week. While many Australian adults participate in the recommended amount of physical activity, only 1/3 complete the recommended amount of muscle strengthening activities. This number gets even lower as we age, with only 11% of those aged over 55 participating in strength training twice per week.
“These numbers are hard to understand when we know the incredible benefits that strength training can have on an individual, especially as they age”, says Physiotherapist Richard Wallace. Richard is a Senior Physiotherapist at Kieser in Torquay, which welcomes clients of all ages to complete their strength training programs and has seen first-hand the benefits strength training can have on those aged over 40.
“We see clients everyday with conditions such as 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 be improved with the correct approach and not necessarily be managed with aerobic exercise alone.”
Muscle mass decreases approximately 3–8% 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 increases bone density.
Kieser is a unique Physiotherapy and exercise clinic, which aims to change the paradigm of the traditional fitness centre 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. Their training facility is designed to support clients of all ages, with a quiet, non-invasive environment that has a focus on physical performance, rather than physical aesthetics. With an average client age of 55, Kieser members are able to train in a friendly atmosphere surrounded by their peers.
The Kieser method is based on over 50 years of Kieser and international research that demonstrates the benefits of long term strength training. The staff are all university qualified and have extra professional development to enhance their rehab and strength and conditioning skills, and provide a premium service.
At Kieser, you begin with a detailed assessment with one of their Physiotherapists or Exercise Physiologists (EP) who will deliver you a customised treatment plan, and a recommendation on how to achieve your goals – whatever they may be. The assessment may include strength testing to identify areas of weakness, and these results can be compared to a normative population matched to age, weight and gender. A majority of clients need a period of physio to address any pain and begin rehabilitation exercises; or for those with chronic health conditions, such as cardiovascular disease, they work with an EP to safely build up an exercise program – in preparation for the long-term strength program that delivers the best and lasting results. The Exercise Scientists will then progress your individual strength training program, which is tailored towards your activity goals. There are different levels of supervised and independent training available, depending on what the individual needs.
The Kieser method is designed to identify the source of your program and strengthen your body to reduce pain and prevent recurrence of the issue. Their programs facilitate efficient, focused training that is sustainable for long term health.
Kieser has 23 clinics across Australia, including clinics in Geelong, Torquay and their newest clinic in Ocean Grove. To learn more about Kieser or to book an initial assessment with a Physio, visit kieser.com.au
ADDRESS: Level 1, 51 West Fyans Street, Newtown
PHONE: 5221 7555
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