Strength Training: A Possible Fountain of Youth?
Strength training is any exercise or physical movement that uses resistance through body weight or equipment (e.g., dumbbells, cables and resistance bands) to build muscle mass, strength, and endurance.
As we age, our heart rate slows, our healing time increases, bone density and muscle mass is reduced, joint range of motion is more limited due to changes in connective tissue, our hearing and sight acuity are reduced, we have increased difficulty with balance, we lose height in our vertebral discs, cartilage wears out, arteries become stiffer and our bodies can start to decline.
Regular strength training is effective in minimizing many of the negative effects of aging. Strength training promotes lean muscle mass and stimulates bone growth to help maintain bone density (which is great for those who have been diagnosed with osteopenia/osteoporosis or have family history). It also stimulates cardiovascular function and promotes balance, especially with asymmetrical carries and unilateral training.
Lifting weights is just as effective as stretching to improve flexibility. Often weaker muscles are tight muscles. Strength training increases flexibility by stabilizing your joints, reducing the risk of injury and allowing you to move more freely and with greater movement and control.
Strength training is good for your bones, joints, mood, and metabolic health. People with higher muscle mass are better able to metabolize calories as muscle burns more calories than fat, reducing the risk of obesity and type II diabetes. High muscle mass gives the body increased resilience to cancer and other illness as you have a larger store of reserves to work with. It is even associated with decreased risk of dementia, heart disease and hypertension.
Strength training improves balance and coordination by strengthening the muscles that support your joints. This can greatly reduce the likelihood of falls, making it easier to stay active and independent.
Strength training significantly improves the quality of life and keeps you fitter for longer. Increased strength makes daily tasks easier, as a stronger muscle can do the same activity with less effort and for a longer period of time.
It helps maintain bone and muscle health, enhances balance and coordination, makes everyday tasks easier and supports independence and as we age.
Our goal at refuge is to help you be strong and resilient, to allow you to enjoy life, to stay strong and functional for as long as possible. Strength training is a powerful tool that we use to help improve overall function. The benefits of strength training are undeniable and it’s never too late to start strength training. Let us help guide you on your health journey.
