The Benefits Of Resistance (Strength) Training:

Erin M • August 30, 2018

Muscle, Strength Training, and Healthy Aging

In the pursuit of healthy aging, muscle health, and physical activity play pivotal roles. Regular physical activity is widely acknowledged for its ability to reduce the risk of chronic diseases such as coronary heart disease, hypertension, certain cancers, and type 2 diabetes. Yet, amidst the broader realm of physical fitness, muscular strength emerges as a vital component, independently contributing to the prevention of various chronic ailments.

The Aging Challenge

A startling statistic reveals that over 80% of Canadians aged 65 and above grapple with one or more chronic medical conditions, with half of them facing the challenges of two or more. This underscores the urgency of effective strategies to promote muscle health in older adults. Resistance (strength) training, characterized by its profound metabolic and gene-induced adaptations, emerges as a potent solution.


The Multifaceted Benefits

1. Enhanced Glycemic Control and Muscle Strength

For elderly individuals grappling with type 2 diabetes, high-intensity resistance training offers a promising strategy. It not only aids in managing diabetes but also addresses sarcopenia, a condition often associated with aging. This form of training plays a pivotal role in restoring the diminished activity of the endocrine system that typically occurs with age. Additionally, physical exercise has been found to boost the growth hormone-insulin-like growth factor-1 axis, thereby inducing anabolic effects in skeletal muscles. Moreover, it may amplify the localized effects of sex steroid hormones, a factor particularly vital for the maintenance and functionality of skeletal muscles in elderly women. By combining increased physical activity with reduced body fat, the levels of circulating sex hormones can be reduced, promoting overall muscle health.

2. Empowering Osteoarthritis Patients

Older adults battling osteoarthritis stand to gain immensely from strength-training programs that incorporate progressive overload. Such programs help maintain intensity throughout the exercise regimen, offering notable functional benefits. Strengthening exercises targeting core and hip muscles can enhance mobility, reduce kyphotic posturing, and mitigate the risk of osteoporotic vertebral fractures.

3. Boosting Bone Health

High-intensity resistance training emerges as a stalwart supporter of bone mineral density, benefiting the lumbar and femoral bones. The focus on resistance exercises that strengthen the back-muscle extensors holds particular promise for individuals grappling with osteoporosis, especially postmenopausal women.

4. Quality Matters

Resistance training isn't just about building muscle mass; it's also about improving muscle quality, which is the strength relative to muscle mass. In older adults, this transformation can be attributed to several factors, including enhanced motor unit activation and increased availability of high-energy phosphates.

5. Empowering Daily Life

Engaging in resistance training as an older adult translates into a multitude of advantages. It boosts power, making daily tasks easier to accomplish. It also enhances energy expenditure and body composition while promoting spontaneous physical activity. Recent research underscores the profound impact of strength-training exercises in countering weakness, frailty, and their debilitating consequences.

From Active Release Techniques and Pediatric Care to Sports Injuries and Kinesio Taping, West Niagara Chiropractic and Wellness Centre (WNCWC) offers a range of specialized treatments tailored to your healthcare needs. Our team of chiropractic specialists is ready to assist you on your journey to enhanced well-being. Don't hesitate to reach out to us today at 905-945-3730 to schedule an appointment. We're conveniently located at 17 Ontario St. in Grimsby, Ontario.

In embracing the power of resistance (strength) training, you're not just building muscle; you're investing in a healthier, more vibrant future. So, seize the opportunity, and let the benefits of resistance training transform your life.







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