Strength Training: The Best Anti-Aging Remedy Ever

Even if you have never exercised before, it is not too late to begin reaping the benefits that an active lifestyle has to offer.

Study after study shows that you can begin reversing the aging process no matter how old you are, or how inactive you may have been. A study of individuals who had reached the age of 100 with no significant health problems, showed that nearly every one of them reported engaging in regular physical activity.

As we age, we begin to lose flexibility, strength and cardiovascular fitness. Bone density decreases, as does balance, coordination and stamina. Conditions such as high blood pressure, coronary heart disease, diabetes, arthritis and obesity significantly increase as we get older.

Several factors determine the rate at which each of us age. Some of these are within our control while others cannot be influenced. For example, our genetic makeup cannot be controlled. Environmental factors and stress levels also affect aging and are to a certain degree controllable. Nutrition and exercise greatly influence how well you age, and they are totally in your control. Lack of sleep, smoking and alcohol consumption are other controllable factors that can have negative effects on how your body ages.

Because disease and signs of the aging process creep up slowly, we often take our health for granted, paying little attention to the consequences of negative lifestyle habits. Good health does not just happen; it is something that must be maintained on a daily basis. This requires a commitment to healthy eating, physical fitness and other health-promoting behaviors.

Exercise bestows numerous health benefits. For example, exercise has been shown to lower cholesterol levels and blood pressure, making it an effective tool in the war against heart disease. For the diabetic, something as simple as taking a walk around the block has been shown to significantly lower blood sugar levels. Exercise is also a potent stimulator of bone growth, which helps lower the risk of osteoporosis. Studies even show that regular physical activity holds promise in reducing the risk of chronic diseases like cancer as well. Exercise reduces stress and enhances sleep.

Unfortunately, statistics show that the older we get, the less we exercise. Nowhere is this trend more evident than when it comes to strength training. For example, studies show that of those 65 to 74 years of age, only about 6 percent regularly engage in strength training. For people older than 75, this number drops to only 4 percent. For those older than 85, this number further plummets to less than 1 percent. These statistics are unfortunate, because studies also show that about half of those in nursing homes are older than 85. For many of these individuals, maintaining adequate strength might translate into a better ability to preserve their independence and quality of life.

While researching statistics relevant to exercise, I contacted fellow trainer and exercise physiologist Joe Cannon, who is quite familiar with this topic.

"It's a fact that as we grow older, we slowly and painlessly start to lose muscle," he says. "The muscles of your body basically come in two types, usually called slow-twitch and fast-twitch muscle. Slow-twitch muscle is designed to work for long periods of time without fatiguing. This would be the muscle used during bicycling or walking. Fast-twitch muscle, on the other hand, is designed to function only when a task requires a lot of effort or strength. Activities where fast-twitch muscle comes into play include opening tightly sealed jars, carrying heavy groceries and pulling deeply seated roots out of the ground. For reasons that are still not understood, as we grow older, these strength-producing, fast-twitch muscle cells are selectively eliminated in the body. Technically, this process of age-related muscle loss is called sarcopenia.

"Those with significant muscle loss are at an increased risk of falling, have difficulty performing their normal daily activities and most importantly are at heightened risk of being placed in a nursing home. Sarcopenia is estimated to affect about 45 percent of the U.S. population. Because America is a nation that is getting older, this amount is expected to increase."

Strength training exercise cannot completely prevent sarcopenia, but its powerful impact in offsetting the ravages of muscle loss cannot be denied. And you don't have to lift heavy weights or spend hours in the gym.

"Fortunately, you do not need a lot of time, and even light weights are enough to improve strength and quality of life," Cannon says. "In one study, older adults who averaged 92 years of age increased their strength by about 175 percent after only one month of strength training a few minutes a day, three times a week. Even more amazing is that these individuals also doubled their walking speed and improved their balance so much that they didn't need their walkers or canes any longer. While not everyone may reap these amazing results, this study is a testament to the benefits of strength training for everyone."

If you are pondering whether strength training is right for you, consult with your doctor first. Once you get your doctor's blessing, have a personal trainer or physical therapist acquaint you with the proper way to lift weights safely. If using the services of a personal trainer or other professional, choose someone who has worked with older adults before and is knowledgeable of your specific needs.

Marjie Gilliam is an International Sports Sciences Association master-certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services.

Source: Dayton Daily News. Powered by Yellowbrix.

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