Strength Training Linked to Increased Longevity and Independence

1/25/2023

Las Cruces, NM – Strength training, especially in middle age and beyond, is essential for maintaining a high quality of life and longevity. Just 30 minutes to an hour of strength training a week can increase life expectancy by 10 to 17 percent and reduce the risk of premature death from cancer and heart disease.

As we age, our muscle mass, strength and function naturally decreases 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 Aaron Pfau, D.O., a primary care physician with MountainView Medical Group Family Care at Northrise. “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 twice a week. Start simple with body weight movements like squats or lunges and work up to lifting heavier weights.

“Strength training is a key component of overall health and fitness for everyone,” says Dr. Pfau. “It is highly important to use proper technique in strength training to avoid injuries. If you’re new to strength training, work with a trainer or other fitness specialist to learn correct form and proper technique. Always talk with your doctor before starting a new exercise routine.”

To find a primary care physician or to learn more about the importance of strength training, visit https://www.primarycareappointments.com/mountainview/ or call (575) 382-2149.

Sources:

https://www.aarp.org/health/healthy-living/info-2022/strength-training-and-longevity.html
https://bjsm.bmj.com/content/56/13/755
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/
https://pubmed.ncbi.nlm.nih.gov/32844333/
https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-do-strength-training
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337929/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=Muscle%20mass%20decreases%20approximately%203,to%20disability%20in%20older%20people.
https://pubmed.ncbi.nlm.nih.gov/31499496/

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