Perhaps you’ve heard that as we age our muscle mass steadily decreases along with our functionality, and maybe you think that change is inevitable and permanent. You may have even thought about resistance training, but there are rumors saying that it’s bad for your joints or that it won’t make a difference in your overall health. Maybe you think it’s too late to start, or maybe you don’t know where to start.
Why Choose Resistance Training?
Well, we're here to tell you, it's not too late and this can be the start of your journey to a healthier body. Let’s start here with a few quick facts: after the age of 30 muscle mass decreases between 3-8% every decade, and that number jumps to 5-10% after age 50. A decrease in muscle mass leads to a decrease in bone density, because bones heavily rely on the pull of muscles and movement of the body to stay strong. That decrease in bone density can lead to osteoporosis, and 30% of women and 15% of men experience a fracture secondary to osteoporosis at some point in their lifetime. But don’t let those numbers scare you, there is hope! Resistance training can prevent and reverse many negative effects of inactive aging, and it’s never too late to start. In fact, incorporating resistance training has been shown to improve function and reduce fall risk in older adults. It can also improve resting blood pressure, have positive effects on diabetes, boost your mood and reduce pain secondary to osteoarthritis and fibromyalgia.
What Can It Do?
The positive effects of resistance training on cardiovascular health have been well studied. We know that regular resistance training can reduce systolic and diastolic blood pressure in healthy adults and people with hypertension and prehypertension. Resistance training can also improve insulin sensitivity, and people who regularly participate in resistance training are at a lower risk of developing type II diabetes. People who have diabetes can also experience decreased blood glucose levels over time with regular resistance exercise.
Aside from the positive cardiovascular effects, resistance training can also have positive effects on mood. It can improve sleep quality, reduce symptoms of anxiety and depression and improve cognition. Research shows that combination training (resistance paired with aerobic exercise) increases these positive effects. However, don’t feel like you have to do it all right away! Taking small easy steps is the best way to start making positive changes for your health.
Where to Start?
Finding a group fitness class can be a great way to start. Resistance training doesn’t need to look like lifting weights in a gym. Using body weight as a source of resistance is another great option. For example, Pilates and yoga classes can be a source of resistance training using body weight! Push-ups, crunches, planks, squats and lunges are also free and easy ways to get started at home. If you’re feeling stuck, YouTube is a great place to look for full exercise programs at any level. Just remember to listen to your body, and check with your doctor to make sure resistance training is safe for you. It is safe for most people, and can have many positive effects on health.
People with certain health conditions, such as preeclampsia or severe anemia, should avoid resistance training. If you have any questions, talk with your doctor and consult your PT about exercises!
Written By: Brittany Burkott, SPTA
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