In How Not to Die, author Michael Greger, M.D. writes that we live longer, but we're living sicker.[1] While lifespan has increased, health span has decreased. In other words, we live longer but suffer more. This trend has affected how we think about life. The age-old goal of living longer has changed. Instead, we seek quality over quantity. According to a study of older adults, Strength Training early in life can give us the quality we seek.[2] The research suggests adults should begin a Strength Training regimen as early as possible to maximize the benefits. Strength Training early in your lifecycle helps prevent age-related muscle loss, leading to disability and loss of independence.
A research team from the University of Michigan compiled data from 49 studies to determine that older adults who Strength Train can build significant amounts of muscle, counteracting the muscle loss in sedentary adults over 50. The "Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis" report was published in Medicine & Science in Sports & Exercise.
Mark Petersons, the study's lead author, says the findings are significant, given the millions of U.S. adults affected by muscle loss.[3] The study recommends progressive Strength Training Programs that gradually increase the weight lifted to facilitate long-term muscle growth. The researchers reviewed over 5,000 references for this analysis and selected studies with an average participant age of at least 50 years.
With so much at stake, the World Health Organization (WHO) has joined the cause to get more adults Strength Training. Earlier this year, the WHO updated its Guidelines for Physical Activity for the first time since 2010.[4] The revised guidelines are in a special edition of the British Journal of Sports Medicine.[4] In addition to recommending daily physical activity, the guidelines included a new focus on Strength Training. The updated guidelines highlight the importance of continuing Strength Training as people age. The guidelines' authors state that Strength Training has been largely forgotten or ignored in the past.
The new guidelines emphasize the benefits of Strength Training over a lifetime, especially for older adults. According to Emmanuel Stamatakis, co-author and professor at the University of Sydney, "There is a specific recommendation on Strength Training because it is clear it has benefits that are over and above those of aerobic physical activity." Fitness professionals agree that more adults need to embrace this reality. Gone are the days when people only Strength Trained to improve appearance (i.e., muscle shape, tone, etc.). Today, adults appreciate the cosmetic and health benefits of Strength Training.
This change became evident with the Global Health Initiative: Exercise is Medicine (EIM), managed by the American College of Sports Medicine.[5] The vision of EIM is to make exercise assessment and promotion a standard component of the health care system. Achieving this goal would go a long way towards getting adults to live the Strength Training Lifestyle. An example of the EIM model would be your primary care physician assessing your exercise, recommending it as lifestyle medicine, and referring you to an evidence-based exercise program as needed.
At MEDFITNESS, we support the Exercise is Medicine vision by providing educational resources and referral opportunities to local physicians, physical therapists, and chiropractors. Making progress with this vision will help millions of adults live better! Ask your MEDFITNESS Trainer for a copy of our medical reference document (e.g., Information for Your Physician) to inform your doctor about the MEDFITNESS Program.
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Stay Strong,
Richard J. Wolff, RDN
References
1. Gregor, M., 2015. How Not to Die. New York, N.Y., Flatiron Books
2. Weights Help Seniors Stay Independent Longer, Athletic Business Newswire, Tuesday, February 01, 2011
3. The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health Promot Perspect. 2019; 9(1): 1–12. Published online 2019 January 23. DOI: 10.15171/hpp.2019.01
4. World Health Organization 2020 Guidelines on Physical Activity and Sedentary Behavior. https://bjsm.bmj.com/content/54/24/1451
5. Exercise is Medicine: A Global Health Initiative. https://www.exerciseismedicine.org/