Regular exercise is widely recognised for its positive effects on health and lifespan. However, did you know that muscle strengthening and weightlifting can also substantially reduce the risk of cardiovascular mortality in older individuals?
A recent study published in the British Journal of Sports Medicine found that weightlifting when combined with moderate to vigorous aerobic activity, can decrease all-cause and cardiovascular disease (CVD) mortality in older adults by up to 40%.
Here are 5 fascinating facts about the Muscle Strengthening study:
1. The study highlights the importance of muscle-strengthening exercises (MSE), which have numerous health benefits, including reduced cardiovascular risks.
2. The combination of weightlifting and aerobic exercise was found to yield the most substantial benefits.
3. Women who engaged in weightlifting showed a more significant reduction in mortality risks than their male counterparts.
4. Weightlifting’s physiological changes, such as improved body composition and increased cardiac output, may contribute to the observed mortality benefits.
5. The social aspect of weightlifting, typically performed in community centers or recreational facilities, can also play a significant role in promoting overall well-being among older adults.
Improving your heart health through weightlifting is something you can start at any age, even as a senior. If you’re interested in starting, or if you’re caring for an older person who wants to start, it’s wise to consult with a healthcare professional. On The CMA website, you can find a comprehensive list of qualified and insured trainers who can design a safe and effective Muscle Strengthening program for you.
For a healthy and well-balanced diet, it’s important to base every meal on clean protein sources such as chicken, turkey, beans, eggs, lentils, or soy. Along with hormone-balancing healthy fats, include antioxidant-rich vegetables and nutrient-packed herbs and spices in your meals.
References
1. Bennie JA, et al. Muscle-strengthening exercise epidemiology: a new frontier in chronic disease prevention. Sports Med Open. 2020;6:40. Accessed October 7, 2022. Article full text. https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-020-00271-w
2. Gorzelitz J, et al. Independent and joint associations of weightlifting and aerobic activity with all-cause, cardiovascular disease and cancer mortality in the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial. Br J Sports Med. 2022;56:1277-1283. Accessed October 7, 2022. Article abstract. https://bjsm.bmj.com/content/56/22/1277
