Here's Why...
Many of the aches, pains and injuries that we come across in the clinic can be attributed to some form of muscular weakness. Muscles are the primary components in our bodies which create movement. As we age, a decline in muscle mass and strength is one of the main causes of decline in our daily function (e.g., climbing stairs and getting up off the ground); it can also indirectly cause falls and other potentially debilitating accidents in our later years.
No, we don’t all have to look like a bodybuilder with six-pack abs (see below)! Just 6 hours of light to moderate consistent resistance training a week can have the following benefits on your long-term health:
Increased muscle mass and metabolism -
One way our body responds to resistance training is by building more muscle mass. This increase in muscle mass and strength allows our joints to function more optimally and helps us to move more freely. This increased muscle is not only important in the larger, more obvious muscles either. Building muscle mass in the small muscles (such as those around the ankles and the feet), has a huge benefit on our balance and stability.
Our metabolism also benefits greatly from resistance training, as it takes more energy to maintain muscle compared to fat. An additional 1kg of muscle can burn an extra 16 calories of energy per day at rest!
Increased bone density -
It isn’t just muscles that respond positively from resistance training. Our bones also adapt to the loads placed on our skeletal system by increasing generation of new bone tissue. This increase in bone density is ultimately increasing our bone strength – which is greatly reducing the risk of developing osteoporosis and the likelihood of breaking bones after a fall.
Lower blood pressure and decreased risk of heart disease -
Resistance training when combined with a cardio exercise program is very effective for decreasing our resting blood pressure. This can greatly reduce the risk and delay the onset of coronary heart disease.
Improved function and performance -
Daily tasks such as mowing the lawn, taking out the trash, or going up a flight of stairs become much easier and less demanding on the body as we get stronger.
Depending on the type of sports or physical activities you enjoy, specific resistance training programs will have a huge impact on your performance.
Improved mental health -
Strength training has been shown to have a positive effect on mental health, particularly with decreasing the effects of clinical depression. In addition to an improved self-perception of body image, resistance exercise releases endorphins resulting in improvement in our general sense of well-being.
Decreased risk of Type II Diabetes -
Muscles store energy (glucose) that we consume in the form of glycogen. Having more muscle mass can decrease the amount of glucose flowing freely in our bloodstream and therefore reduces the risk of metabolic disorders such as Type II Diabetes.
There are many forms of resistance training options available (e.g., calisthenics, pilates) depending on your interest. Get in touch with one of our friendly physio's to learn more about what resistance training would be suitable for you.
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