Aging well starts with a combination of habits, including eating a balanced diet and staying socially engaged. However, strength training is often overlooked as a crucial component for long-term health. Lifting weights or using bodyweight against resistance can significantly protect health by reinforcing bones, keeping metabolism humming, preventing falls, and lowering the risk of chronic disease.
Stronger bones mean fewer breaks, thanks to pressure acting like a signal to your body to reinforce bone tissue. As we age, bone density naturally peaks in our 20s and starts to decline by our 30s. Strength training can counteract this decline and reduce the risk of osteoporosis and fractures.
Muscle mass also plays a crucial role in metabolism. It burns calories even when you’re sitting still and is far more efficient at burning energy both at rest and during activity. As we age, losing muscle mass increases the risk for metabolic syndrome and diabetes.
Strength training helps prevent falls by building strength and stability. Good balance has two major components: quick brain-body reactions and having the strength to regain balance. Lifting regularly, even if it’s just a few times a week, can add up to meaningful gains in muscle, metabolism, and overall health.
Incorporating strength training into your routine can also lower blood sugar levels, improve insulin sensitivity, reduce the risk of chronic diseases like heart disease, dementia, and certain cancers. Research shows that even short sessions can lead to significant benefits. Prioritizing bone health through strength training is essential for long-term well-being and can be a powerful gift as we age.
Source: https://time.com/7323121/strength-training-exercises-aging-health-benefits