4 reasons why strength training is the key to longevity

Everyone knows that cardio exercise is vital to overall health. But the secret to staying strong and vital throughout life isn’t just about walking, running, biking, swimming, and other forms of aerobic fitness. It’s in your muscles. in one 2021 review of 16 studies Researchers from around the world found that just 30 to 60 minutes a week of muscle strengthening or “resistance” exercise increased life expectancy by 10 to 17 percent. What counts as muscle strengthening exercise? Lifting weights, of course, but also doing yoga, Pilates, calisthenics, and even carrying the groceries (or a grandchild).

Consuming protein in the right amounts at the right time is also crucial for muscle maintenance. studies show that when people in their 60s combine this style of eating, known as “protein timing,” with resistance exercise, their bodies respond as if they were in their 20s. That’s why the combination of resistance training and protein timing is so important to your health.

1. You keep your brain healthy
One study looked at 970 people living in senior citizen communities who had this no evidence of cognitive decline. Researchers subjected the subjects to a series of strength tests measuring their upper and lower extremities. Over the next 3.6 years, 15 percent of the subjects developed Alzheimer’s disease. But their risk was strongly determined by where they were on the strength scale: for every 1 point increase in muscle strength, a subject’s risk of Alzheimer’s decreased by 43 percent.

2. You reduce your risk of heart disease
Several studies have shown that the more muscle power, the less likely you are to develop metabolic syndrome — a constellation of health problems like excess belly fat, high blood pressure, high blood sugar, and high cholesterol, all linked to heart disease. And the greater your muscle strength, the lower your levels of inflammatory compounds, which may also help lower your risk of heart disease.

3. You will fight back diabetes
Greater muscle mass has been linked to better insulin sensitivity and a lower risk of insulin develop diabetes or prediabetes; In a study of 13,644 subjects, those with the lowest muscle percentage were 63 percent more likely to develop diabetes than those with the highest percentage.

4. You will be better equipped to fight cancer

According to a. a greater chance of surviving the disease than those with less muscle mass Study of 3,241 women (mean age: 54) with stage 2 or 3 invasive breast cancer. And in one study of men who had undergone radical prostatectomy to treat prostate cancer, those with the lowest muscle percentages were more likely to have the cancer come back and were more likely to die from the disease.

Strong, Healthy, and Happy: If this sounds like the future you envision for yourself, it’s time to make your muscles your top priority. Make sure you’re getting 25 to 30 grams of protein with each meal, and talk to your doctor about starting a muscle-building fitness program.

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