Strength and Longevity
More and more scientific research shows that muscle strength training not only makes us stronger and fitter, but can also be a key factor in a longer and healthier life. In this article, we will explore the link between muscle strength and longevity, highlighting the benefits and providing practical tips for getting started with training.
Why is muscle strength important for longevity?
Fights sarcopenia: As we age, we lose muscle mass if we do not exercise properly. Sarcopenia, as this condition is called, leads to frailty, loss of independence and increased risk of falls. Strength training counteracts sarcopenia by preserving muscle mass and physical function.
Improves metabolic health: Strength exercise helps regulate metabolism, improving insulin sensitivity and blood sugar control. This reduces the risk of type 2 diabetes and other metabolic diseases.
Reduces risk of chronic diseases: Several studies have shown that strength training is associated with a lower risk of heart disease, stroke, some types of cancer, and neurodegenerative diseases.
Promotes mental health: Exercise in general, and strength training in particular, has a positive effect on mood and mental health, reducing stress and anxiety and promoting psychological well-being.
How much training is needed?
The World Health Organization recommends that adults do at least 2 days a week of muscle-strengthening activities involving all major muscle groups. You don't have to be a bodybuilder to get benefits: even free-body exercises such as squats, lunges and push-ups can be effective.
Tips for getting started:
Consult a physician: Before starting any new exercise program, it is important to consult a physician to rule out contraindications and receive personalized advice.
Start gradually: If you are new to strength training, start with simple, low-weight exercises, gradually increasing the intensity and duration over time.
Look for correct posture: It is important to perform the exercises with correct posture to avoid injury. If you are not sure how to do this, ask a personal trainer or expert for help.
Have fun: Find an activity that you enjoy and that fits your lifestyle. That way, you will be more motivated to stick to your exercise routine.
In conclusion, muscle strength training is an investment in your health and longevity. It's never too late to start: take care of your body and enjoy the benefits of a longer, healthier, more active life.
