JAKARTA - As you get older, strength and muscle mass tend to naturally decrease. This condition can affect balance, mobility, and increase the risk of falling. Therefore, muscle training is an important part of maintaining the quality of life of the elderly.
Proper physical activity not only helps the body stay fit, but also supports bone health and metabolism.
Sports medicine specialist dr. Andhika Raspati, Sp.KO, emphasized that weight training can be an effective exercise option for the elderly to maintain and increase muscle mass.
In a health discussion in Jakarta, dr. Andhika explained that walking alone is not optimal enough to build muscle strength.
"Muscle mass is very important and walking is not optimal for building muscle. That's why the elderly also have to do weight training. I have a patient who is 88 years old with osteoporosis, I give weight training using a 330 ml mineral water bottle. For us it's nothing, but for the grandmother it vibrates," said Andhika.
According to him, a combination of weight training and cardio can be a safe choice for the elderly. For cardio, it is best to choose activities with low impact risk such as walking, stationary cycling, or swimming.
Meanwhile, weight training can start with light intensity, for example using a mineral water bottle or a dumbbell weighing 1-2 kilograms, adjusted to the ability of each individual.
The doctor who graduated from the University of Indonesia's sports medicine specialist also mentioned that weight training is still possible for the elderly with a history of heart disease, as long as the condition is stable.
The types of heart disorders themselves are diverse, ranging from heart failure, a history of heart attacks, narrowing of blood vessels, to valve disorders. However, weight training is considered to have benefits in helping to improve blood vessel function.
"Because weight training also improves vascular function. But one, it is not done during a definite attack. So you can say that in a stable condition you have to do weight training," he said.
Andhika reminded that the exercise should be measured and not excessive to the point of causing discomfort or a strong heartbeat.
"Muscle is good for fat, it's also good for burning. But the load must be adjusted, it doesn't have to be so palpitating. It will improve the function of blood vessels on the edge," he said.
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