By Adam Morris, DC
A common misconception when it comes to resistance training is that it is only for strength athletes and young, athletic people.
Research has continued to come out to show the benefits of strength training for ALL ages. Resistance training does not have to equate with using a barbell or dumbbells. Resistance training can include weight machines, bands, and bodyweight exercises such as squats, push-ups, and pull-ups. In addition to gaining strength from resistance training, there are a plethora of benefits to regularly incorporating resistance training into your exercise plan. Here is a list of 9 reasons why EVERYONE should be utilizing resistance training.
1. Increases metabolic rate – During resistance training, muscle undergoes micro-traumas that have to be healed by inflammatory mediators. This healing process is what allows for strength and endurance adaptations after training. Because resistance training causes short term damage and inflammation, the body has to work harder to heal the muscles, which is what accounts for the increase in metabolic rate.
https://www.ncbi.nlm.nih.gov/pubmed/25293431
2. Improves motor control and balance – Aging causes a decline in overall muscle mass known as sarcopenia. Loss of lower limb strength has been strongly correlated with a loss of balance and motor control. By improving and maintaining muscle mass, especially in the lower limbs, one can maintain balance and motor control for a longer period of time.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885846/
3. Helps to prevent/manage type 2 diabetes – Type 2 diabetes is a condition that affects millions of people nationwide. It has to do with the ability for insulin to be shuttled into the cells. Excess adipose tissue can disrupt this process and lead to a cascade of negative side effects including insulin resistance. Increasing lean muscle mass can help with combating the negative side effects of insulin resistance.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335813/
4. Improves bone mineral density – A decrease in bone mineral density is a part of the aging process, especially if you live a sedentary lifestyle. A lack of weight-bearing exercise, certain medications, and certain illnesses can cause a decrease in bone mineral density. Resistance training has been shown to be an effective adjunct to maintaining healthy bone mineral density levels.
https://www.ncbi.nlm.nih.gov/pubmed/20195844
5. Enhances cognitive performance – Resistance training has been known to improve areas of cognitive performance such as executive cognitive ability and global cognitive function via many different mechanisms. If you are studying, working, or just reading a book, implementing short physical activity breaks can help you to stay alert.
https://www.ncbi.nlm.nih.gov/pubmed/30629631
6. Helps co-manage chronic pain – Chronic pain can be debilitating and according to the Centers for Disease Control, an estimated 50 million people in the US suffer from chronic pain each year. With opioid abuse on the rise, conservative care treatment including resistance training is a great way to help combat some of these cases.
https://advancesinrheumatology.biomedcentral.com/articles/10.1186/s42358-018-0033-9
7. Has anti-aging properties – Low levels of physical fitness in the aging population is a risk factor for cardiovascular disease, and all-causes morbidity and mortality. By implementing a physical fitness routine that incorporates resistance training, one has the best chance to slow the aging process.
https://www.ncbi.nlm.nih.gov/pubmed/18046873
8. Improves cardiovascular health – Sedentary lifestyle is a modifiable health risk when it comes to many diseases, but cardiovascular health specifically. According to recent research, resistance training can benefit heart health more than aerobic exercise, but both are important in your overall wellness.
https://www.medicalnewstoday.com/articles/323732.php
9. Enhances mental health – Exercise is beneficial for many reasons, but one of the most important may be the benefits to overall mental health. Exercise has been shown to help reduce stress, anxiety, and depression, as well as increase the “feel good” hormones from the brain. Exercise can also be attributed to fostering increased self-esteem, self-efficacy, and overall confidence.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
Forget about the apples; daily exercise will help keep the doctors away. Resistance training should be the foundation for the healthy “house” that is the human body. Aerobic exercise can be the frame that is built upon the foundation. Throw in some of your favorite activities such as walking, biking, pickleball, golf, tennis, and cycling to complete your own “house” of physical fitness.
Recharge Wellness Clinic
3521 Bonita Bay Blvd., Bonita Springs, FL 34134
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