Aging happens. It’s a natural process in our bodies that encompasses a gradual decline in both physical and mental health. It can come with undesired effects such as loss of muscle (called sarcopenia), osteoporosis (loss of bone), and loss of strength and cognitive function. In addition, hormonal changes in women during menopause can accelerate the aging process and leave women at higher risk for these chronic diseases.
However, there is something we can do to push off the effects of aging, and it’s called healthy aging. The goal of healthy aging is to postpone, reduce, or even reverse these unwanted effects. We want to remain active and independent and increase our longevity and quality of life. One of the most powerful solutions we have to slow down or even reverse the effects of aging is resistance training, also known as strength training.
What is Strength Training?
Strength training is a type of exercise that uses resistance to contract muscles, and its primary purpose is to build strength and increase the size of muscles. Common forms of strength training include bodyweight movements and weight-bearing movements that use dumbbells, machines, kettlebells, and barbells.
Many studies have shown multiple benefits of a regular strength training program for both men and women. In fact, resistance training is one of the most effective ways to slow or reverse many of the effects of aging--such as muscle loss, bone density, cognitive decline, and body composition. Incorporating strength training into your programming is key to slowing down the rate of decline, and provides anti-aging benefits well beyond the aesthetic superficialities.
So, how can strength training be used as an anti-aging effect? There are several benefits!
1) STRENGTH TRAINING HELPS MUSCLE LOSS
As we age, the rate at which we lose muscle accelerates. This is a normal process called sarcopenia. Strength training helps the body combat the loss of existing muscle and helps to build new muscle, which helps to ward off sarcopenia.
Regular strength training provides you with the ability to do everyday tasks and maintain your independence. Want to continue to get up out of your chair and climb the stairs? Or play with your children/ grandchildren and avoid falls? Strength training helps you reduce your risk of falls and continue to do the everyday activities you love. It slows down the limitations and pain that come with aging.
2) STRENGTH TRAINING IMPROVES BONE DENSITY
Older adults are at risk for osteoporosis, which is a condition of aging that causes the bones to become fragile. As a result, adults are more at risk of falls and bone fractures. Improving bone density is crucial for preventing osteoporosis. Strength training helps to build and strengthen your bones, which helps reduce your risk of falls.
3) STRENGTH TRAINING PRESERVES AND IMPROVES COGNITION
Strong body, strong mind. Studies have found that resistance training along with cardiovascular exercise helps to preserve brain health and cognition, particularly in older adults. Strength training can help memory and executive function in the short term, and aid in preventing cognitive decline in the long term.
4) STRENGTH TRAINING IMPROVES YOUR BODY COMPOSITION
Improved body composition, which is your body’s ratio of muscle tissue to fat tissue, is associated with a reduced risk of Type 2 diabetes (by improving insulin resistance) and heart disease. Regular exercise improves insulin sensitivity which helps reduce your risk of heart attacks and strokes.
Embrace Strength Training: Your Key to a Vibrant, Ageless Life
There you have it! The anti-aging effects of strength training and what you can do to help live your best life.
Strength training on a regular basis is one of the closest things to a fountain of youth that we have discovered. It gives you increased energy and helps you to maintain a healthy lifestyle and avoid aches and pains. It keeps you engaged in activities you love to do with more ease. In fact, strength training is really more of a necessity than a suggestion for slowing down the aging process.
So, if you want to live your best life and increase the likelihood of aging well and independently, then start a resistance training program at ReSet Lounge, your Chagrin Falls spa, today!