20 Jul 7 Resistance Training Benefits to Stay Young
1) Build and Retain MUSCLES MASS & MUSCLE STRENGTH
Both the loss of muscle mass and muscle strength occurs with old age by International Life Science Institute Southeast Asia Region. Resistance training for an ageing population have the same effects for both increasing muscle mass, and muscle strength as resistance training do for young adults. With a resistance training program, you can slow down the effects of old age nibbling away at your muscle mass and strength over the years.
2) Reduces RISK OF FALLS
With age, we are bound to have an increasing number of neurological deficits, impaired physical performance and balance, resulting in an increased risk of falls. Many studies have shown comparisons of fallers versus non-fallers that the former has several muscle groups in the lower body strength to be weaker- quadriceps, gluteal muscles and hamstrings, to name a few.
Choose the right resistance-based exercises to reduce risks of falling is essential not only target the correct muscle groups but also to address any muscle imbalances caused by our sedentary lifestyle.
3) Reduces the risk of chronic diseases – TYPE-2 DIABETES, METABOLIC SYNDROME, HEART & CARDIOVASCULAR DISEASES
According to the Ministry of Health, common diseases among adults age, 18 to 69 include hypertension (23.5% of the population), diabetes (11.3%), and high cholesterol (17.4%). These problems, if not tackled early, can lead to more severe health problems for us when we become older.
Hold on, we are not doomed, are we? Not! Research by American College of Sports Medicine has shown that just by doing two to three times of 30 to 60 minutes of light to moderate resistance training a week (depending on individual’s fitness level and ability), you can alter the course of various chronic diseases, reduce the negative impact of different disease states and stave off chronic diseases that more often than not reduces our lifespan.
4) Improves SELF-ESTEEM & CONFIDENCE
Resistance training boosts metabolism and keeps us in great shape, period. When we look good, we feel good, and confidence comes naturally together!
Besides gaining confidence from the aesthetic benefits, when we lift weights, our brain releases happy hormones called endorphins- which trigger us to feel happier and boosts our self-esteem.
5) Improves BONE DENSITY
Who is at risk for low bone density? Post-menopausal and women with low BMI stated by the research
After periods stop for ladies, the decrease in estrogen increases the risk for bone diseases like Osteoporosis -Diseases of Bone. Also, men with low testosterone are at risk too. Osteoporosis is a condition that causes thinning and weakening of our bones and often does not get detected until advanced stages, thus quoted as the “silent disease”.
In Singapore, an estimated 800 to 900 hip fractures occur every year due to osteoporosis and according to the International Osteoporosis Foundation. 1 in 5 out of these patients died within a year of sustaining the osteoporotic hip fracture. 1 in 3 became wheelchair-bound or bedridden!
Fortunately, many studies done by the US National Library of Medicine National Institute of Health have shown that resistance training and weight-bearing activities increase bone density. It helps improve balance, which decreases the risk of falling, killing two birds with one stone! Why even bother reading on?
6) Improves FUNCTIONAL CAPABILITY
Functional capability is the ability to perform daily tasks and activities that people find necessary in their lives. Lack of functional capability may result in a myriad of physical and psychological issues; increase rate of Sarcopenia (inability to perform specific movements may result in individual not performing the action, all in all, resulting in loss of muscle mass), depression (feels like a burden when one loses the ability to perform simple tasks), etc.
Resistance training that attempts to mimic the specific physiological demands of real-life activities is a proven way to slow down the effects of ageing. That allows us to continue performing activities that we enjoy as we age healthily and strong.
7) Improves OVERALL QUALITY OF LIVING
Quality living starts from inside out, not the other way around. Resistance training has been proven to improve mood, sleep better, ward off depression and best of all- enhance sex life… yes! The New York Times study of sex and seniors in the US found that among 57-years-olds to 85-years-olds, sex and interest in it falls off when people are generally in their 70s. However, more than a quarter of those up to age 85 reported having sex in the previous year. The drop-off has plenty to do with health or the lack of a partner. Imagine we continue resistance training till 85-year-old.
In Summary, using Resistance Training as an Anti-Ageing Tool:
How can you help your loved ones?
Ageing is a delicate involving countless variables and factors. We can do our part and engage them with preventive ageing tools with resistance training.
- Our parents and elders have worked and fought hard for all of us, amassing the wealth, advancing all sorts of technology and building civilisations that we live in today. Most of whom neglected their health and fitness in the process.
- One of the most common resistance to lifting weights or just exercising, in general, is because of the fear of the unknown. To repay the debt of gratitude, our first step is to help them overcome this fear of change. To accompany them for trial classes and exercise at home with beginner’s resistance training videos on YouTube.
We can convince them that the risks of staying status quo are higher than those of attempting to move more, exercise and resistance train. We are confident together as the healthiest generation to help their generation age healthily and happily.
Read more Advantages of Resistance Exercise & Anti-Ageing
Written by Mathew Yong
Mathew is an ACSM (American College of Sports) certified Personal Trainer who has worked with clients from diverse backgrounds and fitness goals. He’s a Fitness Team Leader of one of the leading fitness chains in Singapore. He leads a team of Sports Performance Coaches and Personal Trainers. His love of fitness lies mainly in movement training, weight management and holistic approach to health & fitness.
*It is essential that you consult your doctor before starting an exercise routine. It depends on how long your exercise sessions should be and what level of intensity is safe for you. If you have not visited a gym before, don’t just join a random class or do a casual exercise. Get a fully qualified and experienced Personal Trainer who can connect with you thoroughly to guide you towards a healthy and happy ageing journey. Keep us posted on your progress at email@example.com