Strength training becomes very important as people age. Without resistance training, we begin to lose somewhere between 0.5% and 1% of our muscle mass each year.

With this loss of muscle mass comes higher levels of arthritis pain, more difficulty with things like getting out of a chair or going up steps, higher risk for falls and injuries, and eventually the possibility of loss of independence.

Research has shown that people of any age can benefit from strength training, so just because you’re getting older doesn’t mean that you can’t get any stronger. Strength training can be performed with resistance bands, machines, dumbbells, barbells, and other different types of equipment. The key to strength training is that the resistance increases as you get stronger.

The data we have also shows that increasing strength can reduce pain from arthritis, and make things like climbing steps, carrying groceries, taking a bath, and preparing a meal easier.

When it comes to strength training, a physical therapist can help you design a plan that’s both effective and safe. They can teach you the correct movements and monitor your progress, helping you increase your resistance the right amount at the right time.

Most people know that physical therapists often recommend exercise as part of their treatment. What most people don’t realize is how simple that exercise can be. Therefore, many people are often surprised when a physical therapist offers a walking program instead of running or weight lifting.

Walking has many powerful health benefits; just 30 minutes a day, 3 times a week has been shown to improve cardiovascular endurance, and reduce blood pressure and weight. Lots of people are using activity trackers and apps to track steps during their daily activities, and this too has been shown to have benefits. While many people aim for 10,000 steps per day, research shows that as little as 6,000 steps a day can reduce pain and disability while boosting cardiovascular health.

If you’re thinking about starting a regular walking program or just increasing the amount of walking you do throughout the day, it’s important that you do it the right way. The general recommendation for building any physical activity is to take whatever amount of the activity you do in a week and increase it by 5% or less per week. A good general starting place would be 3,000 steps per day, and an example program following the 5% rule might look like this:

 Week 1: 3000 steps (1.5 miles) Week 2: 3150 steps

Week 3: 3300 steps Week 4: 3500 steps (1.75 miles)

Week 5: 3750 steps Week 6: 4000 steps (2 miles)

Week 7: 4200 steps Week 8: 4500 steps (2.25 miles)

Week 9: 4800 steps Week 10: 5000 steps (2.5 miles)

Week 11: 5250 steps Week 12: 5500 steps (2.75 miles)

Week 13: 5800 steps Week 14: 6000 steps (3 miles)

If you’re not sure if you’re ready to walk the recommended 6,000 steps a day, you can always visit a physical therapist for a review of your medical history and baseline testing to find out what a safe level for you to start at would be.

One last thing to consider is footwear. Although walking is less stressful than running, it’s still important to take care of your feet. Shoes designed for running work well to cushion and support your feet when walking too. If you need help picking the right pair, a PT can help assist by analyzing the foot position and reviewing all the interplaying components that may affect footwear choice — components that may be missed at a shoe store alone.  At Nikao Performance and Rehab, we help vet companies to ensure our clients receive information from individuals that are very qualified and knowledgeable in the industry.