Strength Training Linked to Increased Longevity and Independence
8/9/2023
Victoria, Texas – If you're middle-aged or older, strength training is a great way to maintain a higher quality of life and can also help you live longer. Doing strength training for 30 minutes or an hour a day for a week can help you live 10 to 17 more years and reduce your risk of dying early from cancer or heart disease.
As we age, our muscle mass, strength and function naturally decrease three to eight percent each decade after the age of 30. By age 60, hand strength and dexterity can decrease, making simple, everyday tasks difficult. This process, known as sarcopenia, is a leading cause of disability in older adults.
Luckily, regular strength training with free weights, weight machines or body weight can help counterbalance the negative effects of sarcopenia.
“Strength becomes increasingly more important as we age, impacting almost every aspect of our lives from sitting and standing to our ability to grasp objects,” says Harneet Ranauta, a family medicine physician with DeTar Healthcare System.
“To maintain your quality of life, independence and functionality longer, incorporate regular strength training into your exercise routine.”
Both cardiovascular activity and strength training are necessary to achieve optimal results from exercise. The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity each week and strength training exercises for each muscle group at least twice a week.
Start simple with body weight movements like squats or lunges and work up to lifting heavier weights.
“Strength training is important in every aspect and when paired with a proper diet, it can improve your mood, sleep habits, blood pressure, and energy. If you are planning to start a vigorous or more strenuous exercise regime, talk with your doctor before beginning so that they provide you with tips and what to look out for regarding soreness versus injuries,” adds Dr. Ranauta.
Dr. Harneet Ranauta is a resident at the DeTar Family Medicine Center and is currently accepting new patients. To find a primary care physician or to learn more about the importance of strength training, visit mydetardoctor.com or call 361-579-8300.
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