Longevity Bloomington Newsletter #1- Resistance Training
Resistance Training to Fight Chronic Disease
Although aerobic (“cardio”) exercise seems to get all of the attention, more and more research is being published showing the health benefits of strength training. ,This study provides a nice overview of the health benefits of strength training. In many cases, these benefits are similar to or greater than the benefits of aerobic exercise. In addition to the obvious benefits of improved strength, mobility and physical function, strength training has also been shown to:
• Reduce the risk of type 2 diabetes
• Reduce the risk of cancer
• Lower blood pressure
• Lower cholesterol
• Improve immune system function
• Increase bone density
Does this mean you should stop performing aerobic exercise and only do strength training? Of course not! Do both!
Exercise Improves Brain Health
Most of us know that exercise is great for your physical health, but there is a lot of research showing exercise can significantly improve brain health as well! ,This study reviewed the existing research on the effects of exercise on dementia and Alzheimer’s. What did they find?
• 28% reduction in the risk of dementia
• 45% reduction in the risk of Alzheimer’s
Here is another ,great article showing how improving your sleep and living a “cognitively active lifestyle” can help fight dementia.
Are You Getting Enough Protein?
Many older adults are not getting enough protein. As we age, our protein requirements actually go up to the point that older adults need more protein (per pound bodyweight) than younger adults. Getting enough protein is vital to ensure you are maintaining or (ideally) increasing your muscle mass. According to ,this stud,y, “limited protein intake predicts frailty and low bone mass”. So, how much protein do you need? Unless you have moderate or severe chronic kidney disease, the study above recommends the following:
• 1.0-1.2 grams of protein/kg body weight/day
This means a 150 pound (68 kg) older adult will need 68-82 grams of protein/day. How much protein do you consume in a day?
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