Most people do not regularly lift weights or do resistance training. Also, most people don’t stand in their living room doing lunges, squats, or pushups. After reading this article, you may want to reconsider. There are so many healthy benefits to weight training and/or resistance training.
As I have mentioned in many articles, cardio is great, as cardio is the only way to work your heart muscle. However, cardio burns fat for the period you are doing the cardio exercise(s). Weight training and resistance training continue to burn fat for an average of up to two days after you have completed the exercise(s). The reason for this is that you are activating muscle, and those muscles stay active again, for an average of up to two days, depending on your size, height, weight, age, etc. Weight training and resistance training also provide many other health benefits, which you will read about in this article.
Let’s call it strength training, because whether you have weights or you are using your own body resistance, you are strength training. Strength training is important for your long-term health. Whether you are using weights, bands, medicine balls, or your own body resistance, you are increasing muscular strength, endurance, and bone density. This, in turn, helps decrease the risk of falls and fractures as you age because you are keeping your bones strong. The recommendation for older adults is to do muscle-strengthening activities at least two or more days per week. You should work all major muscle groups at a moderate intensity or greater intensity, depending on your physical ability.
In a 2017 study, almost 60% of adults that participated said that they do no strength training at all. That is a sad statistic. In my opinion, as long as your arms and legs are moving, you need to be moving them. Just like a piece of equipment, if you stay idle, you will rust. You need to keep moving to keep things healthy.
After all of the reading and research I’ve done, I continue to learn the importance of resistance training. I will add that it is most important for people over the age of 65. However, you should not wait until the age of 65 to strength train. Strength training improves blood glucose, especially if you have type 2 diabetes or insulin resistance. In general, you will feel better, which is important because that means your stress could be reduced. Also, most people that do this type of exercise typically sleep better. It helps you function better, so you can carry out your daily activities for a longer period of time.
Both aerobic and resistance training are recommended for all ages, but it’s safe to say strength training is most important for ages 65 and older. Strength training helps with overall better physical function.
Sarcopenia is the loss of muscle strength and function. This usually starts to develop when we’re older, but accelerates after the ages of 70 and 80. Strength training is the only way to effectively maintain and increase your muscle mass. There is no magic pill for this. There is no magic food or diet. It is simple, you must strength train.
We take care of everything in our lives. Our cars, pets, clothes, yards, etc. Shouldn’t we make ourselves and our health a priority? When people tell me they don’t have time, or they feel selfish getting up and working out, my response is always the same. You are not being selfish. You are actually doing this, so as to be a better mom, dad, sister, brother, etc. You are also keeping yourself healthy! When you feel good, everything in life is easier to deal with. When you don’t feel good about yourself, everything in life may seem like you are carrying a heavy weight. When you feel good, the world can feel like a new place. You end up having this energy about you that people want to be around. When someone asks you to do something, it doesn’t seem like a chore anymore.
Most data you read will say that a large portion of society is more sedentary today, compared to the past. Life span is increasing, and it’s estimated to continue to increase in the coming decades. We will have a growing population of older people who will need to strengthen their muscles to be able to carry out their daily activities and remain independent. Think about it, if we are living longer, shouldn’t we want to and be able to move as easily as possible.
“Moving your body is a form of self care. It’s not selfish, it’s essential.”
“You can have results or excuses, but not both.”
“When you focus on your health, you awaken creativity. Not painting or drawing, but the ability to conceive your life exactly the way you most want it.”
