Carrying on from where we left off last week, here are 6 extra reasons why strength training is all that it's cracked up to be and more.
1. It develops better body mechanics
Balance and co-ordination are super important in everyday activities and can both be improved by regular strength and resistance training. There is a mountain of evidence to show that in the elderly population in particular, those that complete regular strength and resistance training are significantly less likely to have falls that result in injury in comparison to those that don’t. Additionally, strength and resistance training can result in better posture and postural awareness which can therefore reduce your risk of neck, mid and lower back pain.
2. It aids cardiovascular health
While cardiovascular exercise is typically prescribed for heart and cardiovascular health, strength and resistance training also has many benefits. During strength workouts, blood flow around the body is increased, which in turn can lower blood pressure. Additionally, strength and resistance training can lower blood cholesterol and reduce visceral (organ) fat, both of which can improve overall cardiovascular health and reduce risk of cardiovascular disease.
3. It assists with chronic disease management
There has been countless research performed that proves the numerous benefits of strength and resistance training in chronic conditions such as osteoarthritis and even diabetes. Evidence shows that strength and resistance training can be as effective as medication at treating pain in those suffering from osteoarthritis, as it strengthens and lubricates affected joints, while helping to decrease swelling and pain. On the other hand diabetics who perform regular strength and resistance training can improve their body’s ability to utilise insulin, which can in turn help lower blood sugar levels.
4. It strengthens your immune system!
In wake of the recent Coronavirus pandemic, many may be surprised to hear that strength and resistance training can actually improve the strength of your immune system. While the majority of the available research examining the effect of exercise on the immune system uses cardiovascular activity as the type of exercise, the physiological concept behind its effect can also be applied to strength and resistance training. Our bodies naturally carry a number of circulating immune cells that are often found in areas around the body called ‘lymph nodes’. As your muscles contract with exercise, circulation of blood and lymph fluid increases and therefore so does the circulation of immune cells. This means that as you get your muscles working and blood flowing, your immune cells flow through the body at a greater amount and rate. A word of caution though – evidence shows that heavy weighted strength sessions that cause significant muscle stress or long periods of exhaustive exercise such as marathons can have the opposite effect on our immune system.
5. Increased sense of self-esteem and wellbeing
Strength and resistance training can have profound positive effects on self-esteem and wellbeing, both mentally and physically. Reaching achievements like lifting heavier weights that you never thought possible or pushing out that extra rep that you’d always struggled with can result in an immense sense of achievement. Doing things that you’d previously never thought you’d be able to do can have wonders for self-confidence and self-esteem. Additionally, there are also the physical results of strength and resistance training - just a few weeks of training can yield surprising results in the mirror and lead to greater encouragement and overall happiness and positive self-esteem.
6. It reduces risk of injury!
Strength and resistance training not only improves the strength of your muscles, but also the strength of your connective tissues like tendons and ligaments. Increasing the strength of these tissues places less strain on our joints and can therefore reduce the risk of injury.
So, with all those benefits in mind, what better time than now to get started on your own strength and resistance training program - it is never too late to start! And if you think that you can’t because your gym is closed or because you don’t have weights at home, think again! There is an abundance of strength and resistance training exercises that only require one piece of equipment – YOU!
For more information or guidance on strength and resistance training, come in and see us! Our expert physios can create a personalised program tailored just for you and more importantly, can guide you through your program correctly and safely. Start your training program today!
Bianca Schellander
Physiotherapist