Lift to live another day
The current recommendation for physical activity is a minimum of 150 mins of moderate or 75 minutes of vigorous exercise per week. The WHO also recommends at least two resistance training workouts per week in addition to your cardio activity. I’ve written about the importance of resistance training before but it is worth repeating the message: If you only do cardio but wouldn’t be caught dead lifting weights, you might want to re-think your position. Here’s what you’re missing out:
💪 Decrease the risk of all-cause mortality
People who lift up to 60 mins per week see a substantial reduction (up to 27%) in all all-cause mortality (death from ANY cause) compared to those who do not lift at all. After the first hour, the mortality risk does not decrease further so if your goal is to be as healthy as long as possible, that’s all you need to do.
💪 Decrease the risk of Alzheimer’s disease and cognitive decline
Aerobic exercise has been known to be great for your brain health but studies are now showing the effectiveness of resistance training in decreasing the risk of neurodegenerative decline such as Alzheimer’s disease. This is incredibly good news for older people (or anyone else) who might not be able to engage in aerobic exercise but can still lift weights. So if you want to keep your marbles, resistance training should be on your activity list.
💪 Decrease the risk of sarcopenia
Sarcopenia or muscle loss is one of the most detrimental effects of aging, why? Because muscle mass, or lack thereof, affects our overall health in crucial ways. Muscle is very active tissue so the more muscle you have the better your body is at burning fuel even at rest. If you have two people of the same weight but one has more lean tissue and less fat than the other, the leaner person has a higher resting metabolic rate. Her cells and tissues are also better at repairing themselves, circulating blood and oxygen, and getting rid of waste products.
💪 Increase mobility and functional movement
It might sound a bit extreme, but the importance of muscle mass and strength brings the old Darwinian saying “Survival of the fittest” to a whole new light. There is no doubt that those who are strong and fit can move more freely and keep their independence later in life. The risk of falls, the leading cause of injury-related deaths of the elderly, goes up exponentially when your muscle strength is poor. And the mortality rate after a hip fracture in people over 65 is scary! But you don’t have to be old to suffer the consequences of falls and poor mobility. If your mobility is bad just puttering around the house could cause muscle and tendon strains or broken bones that can take weeks or months to recover.
💪 Decrease the risk of osteoporosis
Strength training is not only about building muscles. It is the best exercise for bone health because it’s a weight-bearing activity, and unlike running and other impact sports, you’re putting a mechanical load on your whole body. As mentioned earlier, falls can be detrimental for older people and an inconvenience for everyone else. When your bones are strong, falls don’t necessarily lead to broken bones and you bounce back much faster.
💪 Improve metabolic health
Metabolic syndrome is a cluster of conditions that significantly increase your risk for cardiovascular disease. These conditions include increased blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol and triglyceride levels. Aerobic exercise is great BUT combined training (aerobic + resistance training) seems to be the most effective exercise modality for your metabolic health.
💪 Add variety and decrease injury risk
One of the reasons why I got hooked on triathlon way back when no one even knew what the sport was all about, was the variety. I get bored quickly and having three different sports to train sounded like a match made in heaven. Training a variety of modalities is also better for your body because it will make you a more well-rounded athlete and decrease the risk of overuse injuries compared to those who only train for a single sport.
Do it your way
One of the best things about resistance training is that it can be modified to suit anybody. There is no universal best way to train and there are many different ways to get results. Maximal loads with low reps to lighter weights and higher reps, and anything in between can build your strength. You can use machines, free weights, resistance bands, body weight, or anything else available to lift or use as a prop. No need for a gym (I often do a workout in my backyard when pressed for time) or expensive equipment. Also, success is not dependent on the amount of time you spend exercising. It’s all about a solid training plan and consistency. Keep it simple and effective and you’re done in 30 mins or less.
