We all want a great life! However, realizing that vision takes more than good intentions. In a world filled with promises and quick fixes, it's increasingly easy to be distracted by things that don't work. A recent article published in the American College of Sports Medicine's Health & Fitness Journal highlights the coming of age of Strength Training as a primary intervention for improving the quality of life![1]
In the article, Canadian researcher Dr. Stuart Phillips at McMaster University and colleagues advocate a greater emphasis on Strength Training to achieve optimal health. He points out that Strength Training has more in common with aerobic exercise than we may have realized. The article's authors propose that exercise guidelines clarify that aerobic exercise and Strength Training are both beneficial from a health standpoint and that some aspects of health, especially for older adults, are better served by engaging in Strength Training. Here are seven proven ways that Strength Training will help you to live your best life.
It Strengthens Muscles. As we age, the rate at which we lose strength accelerates. We lose strength three to five times faster than we lose muscle. Muscle weakness, otherwise known as dynapenia, is a major risk factor for medically significant falls, including hip fractures and concussions. It can also cause adults to transition into expensive assisted living environments. Staying strong allows you to avoid life-threatening accidents while maintaining the independence you want.
It Prevents Fractures. The older you get, the thinner and more fracture-prone your bones become (i.e., osteopenia and osteoporosis). Fortunately, Strength Training will help prevent the onset of osteopenia and osteoporosis. Each strength workout places mechanical stress on bones that activate specialized bone-building cells called osteoblasts. Adding muscle to your body with Strength Training also generates a bone-building stimulus by keeping bone-building cells active via Wolff's Law. Wolff's Law is a bone-building theory created by German anatomist and surgeon Julius Wolff in the 19th century. Strength Training also improves balance by strengthening lower extremity muscle groups (e.g., quadriceps, hamstrings, gastrocnemius, etc.) which helps prevent falls. Avoiding a fall can be lifesaving, given that 20 percent of women die within 1-year of suffering a hip fracture.
It Reduces Pain. Joint pain due to arthritis is a leading disabler in the United States. In other words, adults living with arthritis often choose to be less active because of painful joints (especially knees). A breakthrough in this area comes from a study published in the Journal of Rheumatology. The 16-week study led by a group of Scientists at Tufts University achieved a 43 percent reduction in pain scores and a 71 percent increase in quadricep strength (upper leg muscles). The study's lead author, Dr. Miriam Nelson, attributes the remarkable results to Strength Training.
It Strengthens Immunity. The older we get, the more damaging infections can be to our health. Your immune response plays a significant role in preventing and fighting infections. Groundbreaking research from Dr. Sebastian Chastin in the School of Health Sciences at Glasgow Caledonian University has demonstrated the power of exercise (including Strength Training) to fight off infections by enhancing immune system responsiveness.
It Improves Heart Health. Using Strength Training to prevent and treat heart disease is well established. According to a review published in the American Journal of Lifestyle Medicine, numerous evidence-based studies have demonstrated the cardiovascular benefits of Strength Training. The American Heart Association has also published a scientific statement recommending Strength Training as a component of cardiac rehab programs!
It Improves Aging. The reduced functional ability that occurs with aging is caused by dynapenia (age-related strength loss), significantly lowering the quality of life. Strength Training is the only way to prevent decreases in functional ability. Multiple studies have shown that Strength Training is highly effective at preventing dynapenia and postponing the onset of frailty – allowing you to live the independent life you desperately want (i.e., visiting friends, doing what you love, etc.).
It Improves Brain Health. New research at the University of Sydney has provided groundbreaking results on the connection between Strength Training and brain health. For the first time, an intervention that included Strength Training has been able to slow and even halt degeneration in brain areas vulnerable to Alzheimer's disease. According to Professor Michael Valenzuela, the study's senior author, "The message is clear: Strength Training needs to become a standard part of dementia risk-reduction strategies. Ultimately, the older you get, the more critical Strength Training becomes! Think of each workout as a dose of medicine that protects your body – giving you what you need to live your best!
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Stay Strong,
Richard J. Wolff, RDN
References
1. The Coming of Age of Resistance Exercise as a Primary Form of Exercise for Health. ACSM's Health & Fitness Journal, Volume 27, Number 6. November/December 2023.