Lifestyle for Seniors: Lifting Weights (Strength Training) Improves Your Overall Health
Often times, Seniors feel that they are too old to do any exercises outside of walking, biking or jogging. Such aerobic exercises are very beneficial; however, what health benefits can be derived from strength training which is commonly done through weight lifting?
In the US News & World Report article entitled, "Could pumping Iron Help You Live Longer?" - it reads,
"Strength training isn't necessarily the first thing that pops into people's mind when they think about activities they should be doing when they're older," says Dr. Jennifer Kraschnewski, an associate professor of medicine, pediatrics and public health sciences at the Penn State College of Medicine. "But the truth is that very good evidence [is available] to show that 80-year-olds are just as able to improve their muscle mass as 50-year-olds. And this can be done reliably over a very short period of time – something as short as two to three months."
"It just doesn't stop there. Strength training can help prevent age-related muscle and bone loss. What's more, research – including notably a large 2016 study Kraschnewski led – has helped broaden the understanding of the impact building muscle may have for an older person's health and life. The study following more than 30,000 adults 65 and older, which drew on data from the National Health Interview Survey, found that just under 10 percent reported they met national guidelines of doing strength training at least twice weekly. This was based on people reporting how often they did physical activities designed to strengthen their muscles, such as lifting weights or doing calisthenics. Over a 15-year period, those who had reported meeting guidelines had 46 percent lower odds of dying from any cause, or all-cause morality. The researchers also found that those individuals were less likely to die from cardiovascular disease or cancer."
"What's more, building muscle is associated with better blood sugar regulation – helping to clear excess glucose – which can lower one's risk for developing diabetes. Along with other possible underlying reasons for this, muscles have insulin receptors to which the hormone, which regulates glucose levels, binds. "You may have a greater proliferation of some of these receptors from engagement in resistance exercise," says Paul Loprinzi, an associate professor of health and exercise science at the University of Mississippi. "If you have more of these receptors, then in theory more insulin's going to be able to bind to them, and if that happens, in theory more glucose is able to enter the muscle cell which could be utilized as fuel." But precisely what's going on inside a person's body that may lower risk of disease or death isn't clear, says Loprinzi, who led the mortality research on people with COPD who did strength training."
In addition to all of these health benefits, strength training can help the senior feel more confident and assure of him/herself. As the cliche says, "you are only as old as you feel." Always consult a medical professional before engaging in any strenuous activity. For the foregoing reasons, seniors should get out there and engage in appropriate strength training - "you can do it!"
Source: https://health.usnews.com/wellness/fitness/articles/2018-06-26/could-pumping-iron-help-you-live-longer (accessed on 8/13/2018). Article authored by Michael O. Schroeder.