Most individuals in modern society cannot age effectively. Due to the unfortunate combination of poor dietary choices, sedentary office employment, and mountains of unmanaged mental stress comes at an exorbitant cost that is generally felt much more acutely in the latter decade's life.
The general unhappiness with life and many unpleasant chronic diseases are only the tip of the iceberg. What about the danger of getting life-threatening illnesses that have been linked to unhealthy lifestyles year after year, day after day? If you abuse your body for a lifetime, don't be shocked when it stabs you in the back in old age. But, on the contrary, you should be grateful to it for not giving up on you much earlier.
According to recent longitudinal research from Penn State College of Medicine, strength training can enhance your lifespan, especially if you continue to do it as you age. The researchers interviewed people in their 60s about their exercise routines and preferences, then followed them for the following 15 years, losing roughly a third of the initial participants who died during that time. Almost 10% of participants who completed strength training were 46% less likely to die throughout the research. Furthermore, this study found that strength training can lower the chance of mortality by 19%, even in people with common health risk factors like drinking and smoking and chronic diseases like hypertension.
According to the study's author, strength training, Jennifer Kraschnewski, M.D., allows you to live a longer, healthier life by helping you be physically active, improve your balance, strengthen your muscles, and boost your bone density. The final one is critical for preventing bone fractures, which are notoriously harmful to the health of the elderly. Finally, it will help you maintain a healthy weight, which lowers your chance of acquiring numerous obesity-related illnesses.
Good for you if you're already into strength training. However, suppose you are in your forties or older and have previously led a somewhat sedentary lifestyle. In that case, you may benefit from first seeing your doctor and then finding an excellent personal trainer.
However, this may not be the case. Older individuals can achieve considerable strength and muscle growth with just a few months of regular exercise. Begin gently and gradually — you may tailor every form of exercise to your requirements and ability. With a bit of care and perseverance, anyone may significantly enhance their health, well-being, and lifespan.
A barbell might be the key to living a longer life. According to new research from Penn State College of Medicine, weight lifting as you age lowers your chance of mortality.
Researchers polled participants aged 65 and up to about their exercise habits, then followed them for 15 years. During that time, over one-third of the research participants died.
Less than 10% of the participants were strength trained, but those who did were 46% less likely to die throughout the research.
You might argue that older people who lift must be in better shape. However, even after controlling for BMI, chronic diseases such as diabetes and hypertension, and behaviors such as total physical activity, drinking, and smoking, lifting was associated with a 19% lower risk of mortality.
Furthermore, having greater muscle mass on your frame burns more calories throughout the day, which helps you maintain a healthy weight. So, if you're currently lifting, don't get rid of your dumbbells just yet.
Do you want to get started? Strength training is generally safe for most people, but if you're over 65 and passive, it would be best to talk to your doctor about any risk you might encounter. Also, consider hiring a trainer to build a program around any creaky knees or tight hips.
Many people in their forties are hesitant to begin a strength training program for a variety of reasons. But, perhaps it's time to abandon those excuses since a new study found that people who exercise weights a couple of times a week as they age have a substantially reduced chance of dying prematurely than those who don't.
An increasing amount of research suggests that we incorporate some strength exercise into our weekly regimen.
Smaller studies have found that increasing muscular strength decreases the risk of mortality. But, unfortunately, the populations investigated were tiny.
Research that looked at a broad and varied population to establish the association between people's strength training habits and age and mortality was needed to shed light on this link between strength and living longer.
Researchers in the U.S. analyzed data from the National Health Interview Survey (NHIS) connected to death certificate data in their National Death Index to address this.
They discovered that the amount of strength training you undertake as you age might be the key to living a longer life.
The genuine surprise, however, was the magnitude of the benefit:
Over fifteen years, the researchers examined data for persons aged 65 and up. They discussed their strength training practices, demographics, previous medical history, and other health behaviors (including other physical activity). Throughout the research, more than a third of the 30,162 individuals died.
Less than 10% of the patients engaged in regular strength training (at least twice per week), but those who did were 46% less likely to die throughout the research than the rest.
Strength training was related to a 19% lower risk of mortality after controlling for BMI, chronic diseases like diabetes and hypertension, and behaviors like total physical activity, drinking, and smoking in this well-structured study.
Strength training may help you stay active and independent as you age and improve your overall health. It not only strengthens your muscles, improving stamina and balance, but it also enhances bone density. In addition, it's an excellent strategy to avoid weakness as you become older.
It lowers the chance of falls and fractures, which are essential sources of impairment in the elderly. Furthermore, having more muscle mass in your body can improve your metabolism and burn more calories throughout the day.
So, if you're currently lifting frequently, don't cancel your gym membership or give your workout gear to the kids just yet.
If you haven't begun yet, you'll be relieved to know that strength training is safe for almost anybody. However, if you're over 65 and inactive, see your doctor about any specific precautions you need to take. Also, it would be helpful if you considered hiring a personal trainer to build a program around any issues you might be having, such as your knees, back, or hips.
Don't let your age hold you back from accomplishing your goals.
Older individuals may develop strength comparable to younger adults by participating in simple strength training regimens. It would help you make it a point to lift weights as you approach middle age to improve the chances of you living a healthier and happier life.
We evolved as a species that walks, runs, climbs trees and hills, and constantly employs various muscles. So it is understandable that it is in our nature. But now, we use elevators and escalators instead of stairs, drive rather than walking, use dishwashers and washing machines instead of hand-washing dishes and clothing, and employ people to handle basic household repairs instead of doing it themselves. Because of that, it affects our bodies as we grow older. While there are undeniable benefits to strength training and cardio, a new study suggests that the former may help increase life expectancy.