Source:Â Centers for Disease Control and Prevention
Did you know research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health?Â In fact, people with health concernsâ€”including heart disease or arthritisâ€”often benefit the most from an exercise program that includes lifting weights a few times each week.
According to scientific research, exercise can slow the physiological aging clock.Â While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefitsâ€”it maintains the heart and lungs and increases cardiovascular fitness and enduranceâ€”it does not make your muscles strong.Â However, strength training does.Â Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.
One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training.Â The control group had losses in bone, strength, and balance.Â Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.
Benefits of Strength Training
There are numerous benefits to strength training regularly, particularly as you grow older.Â It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:
- back pain
So what are you waiting for?Â Consult your primary care physician, get cleared to exercise regularly and go for it!
Remember: if you have not been working out routinely, start off slow and gradually increase the intensity of your exercises over a period of time.
Be safe and have fun!
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