In addition, it can help people recover from muscle loss and increase strength and resilience, make it easier to manage chronic diseases, and lessen physical vulnerability.
There is much more research to back up these claims, but many older individuals doesn’t regularly engage in resistance exercise.To address this lack of engagement, Danville Home Care summarizes the numerous ways resistance training promotes good aging.
1. Lowers Blood Glucose
The impact of carbohydrates on blood glucose levels is significant, with a single gram potentially raising it by four points, depending on a person's weight. Excessive glucose in the bloodstream can lead to diabetes. Muscles store carbohydrates to support optimal function. Engaging in strength training proves effective in lowering blood sugar levels, offering a proactive approach to managing and preventing diabetes by promoting better glucose regulation through increased muscle activity and improved overall metabolic health.
2. Provides a More Effective Cardio Workout
Contrary to common belief, strength training emerges as a superior option for heart health compared to traditional cardio exercises. Remarkably, strength training has been shown to reduce blood pressure and cholesterol levels by up to 70%, significantly diminishing the risk of heart disease. Weightlifting proves more effective than aerobic exercises in lowering blood pressure, cholesterol, triglycerides, and blood fat, highlighting its profound impact on cardiovascular well-being and challenging preconceptions about the optimal approach to heart-healthy activities.
3. Reduces The Risk of Falling
Falls pose a severe threat to seniors, with statistics revealing that every 11 seconds, a senior seeks treatment for a fall, resulting in a fatality every 19 minutes. The CDC identifies weak leg muscles and glutes, crucial stabilizing muscles, as the primary cause of senior falls. Encouragingly, British researchers affirm that engaging in three weekly strength training sessions can reduce the risk of falls in older individuals by a substantial 33%, underscoring the pivotal role of strength training in safeguarding seniors from this prevalent and potentially life-altering risk.
4. Prevents or Slows Cognitive Decline
A connection exists between reduced gray matter in the brain and the onset of dementia. Strength training has shown to stimulate the growth of gray matter cells, maintaining effective functioning of synaptic messengers in the brain. The higher the physical fitness level, particularly in women, the lower the likelihood of developing dementia. Moreover, for individuals already experiencing cognitive decline, engaging in strength training has been found to decelerate the progression of dementia, emphasizing its role in preserving cognitive health.
5. Controls Kidney Disease
Chronic kidney disease causes atrophy in the muscles. Strength training restores muscle mass and mitigates other kidney disease symptoms.
- Itching
- Muscle spasms
- Shortness of breath
Three days a week of strength training are recommended to moderate the effects of kidney disease.
6. Improves Mental Health
Moderate-intensity strength training improves memory. Energy levels increase, and the risk of depression and insomnia decreases. Strength training promotes psychological well-being by fostering the regeneration of cells and neurotransmitters. Oxygenated blood flows to the brain more efficiently, and the brain receives an influx of mood-lifting hormones.
7. Reduces the Risk of Osteoporosis
The National Osteoporosis Foundation states that by midlife, men and women begin to lose bone density. The hip and spine are the two areas most profoundly affected by osteoporosis home care Danville organized a 12-month strength training program, leading to greater bone density to reduce the risk of osteoporosis.
8. Increases Testosterone Levels
Testosterone is present in both men and women, with the female body converting it to estrogen. Beyond its role as a sex hormone, heightened testosterone levels play a crucial role in metabolism. Increased testosterone accelerates metabolic processes, facilitating the burning of more calories and the development of lean muscle mass, underscoring its significance in influencing body composition and overall metabolic efficiency in both men and women.
Conclusion
In conclusion, the myriad benefits of strength training underscore its pivotal role in promoting healthier aging. From blood glucose regulation and cardiovascular health to fall prevention and cognitive well-being, strength training emerges as a versatile and effective tool for seniors. Additionally, its positive impact on kidney disease, mental health, osteoporosis, and testosterone levels highlights the comprehensive advantages of incorporating resistance training into the lives of older individuals. Embracing strength training not only enhances physical health but also contributes to a more vibrant and resilient aging experience.
