Health Tip

Benefits of Strength Training

       Scientific research has shown that exercise can slow the physiological aging clock. Aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits like maintaining the heart and lungs and increasing cardiovascualar fitness. However, aerobic exercise does not make your muscles strong. Strength training does. Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.
       Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. People with health problems, including heart disease or arthritis, often benefit the most from an exercise program that includes lifting weights a few times each week. As with any exercise program, you should always check with your physician before starting.
       Strength training provides numerous benefits, especially as you grow older. It can help reduce the signs and symptoms of numerous diseases and chronic conditions, including arthritis, diabetes, obesity, back pain, and depression.

Arthritis relief
       Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis. Results of the 16-week program showed that strength training decreased by 43 percent, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability. Similar effects of strength training have been seen in patients with rheumatoid arthritis.

Reduction of falls
       As people age, poor balance and flexibility contribute to falls and broken bones. These fractures can result in significant disability and, in some cases, fatal complications. When done properly and through the full range of motion, strengthening exercises increase a person's flexibility and balance, which decrease the likelihood and severity of falls.

Stengthening of bone
       Post-menopausal women can lose one to two percent of their bone mass annually. Results from a study conducted at Tufts University showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.

Proper weight maintenance
       Strength training is crucial to weight control because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15 percent increase in metabolic rate, which is helpful for weight loss and long-term weight control.

Glucose control
       More than 14 million Americans have type II diabetes. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Studies now show that lifestyle changes such as strength training have a profound impact on helping older adults mange their diabetes.

Healthy state of mind
       Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.

Sleep Improvement
       People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.

Healthy heart tissue
       Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. One study found that cardiac patients gained not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program. Studies have prompted the American Heart Association to recommend strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.