Shockingly, only 1 in 3 adults engage in the recommended amount of physical exercise each week. Of those active people, 40 and uppers generally end up getting involved with running, biking, or other cardio heavy exercise, activity clubs, and endurance-based fitness programs. But did you know that Strength Training is the most important form of exercise you can do into your later years? 

As we age, we begin to lose muscle, bone mass, and density. In fact, after the age of 30, physically inactive people will lose up to 5% of muscle mass per decade. The term for this loss of muscle mass is called Sarcopenia. It can lead to a slower metabolism, more body fat, less stamina, and general weakness. Another common concern with the aging body is the loss of bone density; known as Osteoporosis. This condition makes the bones in your body more fragile and susceptible to fracture and injury as the body breaks down bone cells faster than it replaces it. 

The good news is that resistance training counteracts these natural age-related conditions by preventing the loss of muscle, increasing the body’s ability to maintain and build muscle mass, and keep your bones strong and hard! Resistance training provides these numerous health benefits for those 40 and up: 

• Improved balance, leading to less injury and falls. 
• Less pain from arthritis, as more muscle means less strain on joints. 
• Better sleep and reduced stress 
• Decreased risk of Type II diabetes as training regulates blood glucose levels 
• Enjoy day-to-day activities with less effort and injury. 
• Stronger bones and joint supporting muscles. 
• Better posture and less back pain. 
• Stronger joints, bones, and reduced injury allow you to hold your spinal adjustment better! 

It’s not too late! The genes in our body are elastic, and lifestyle changes we make such as diet and strength training can allow our genes to be used at their optimal capacity in keeping the body healthy. A study of healthy males has shown that that in just 4 weeks, 3 times a week, of High Intensity Interval Training (HIIT), there were changes in their DNA that potentially reduced the risk for cancer and blood pressure on a genetic level.

Don’t know where to start? HIIT is a great way to work in resistance training with cardio. HIIT involves short intervals of intense anaerobic/resistance exercises with short recovery periods in between. It keeps your heart active, burns fat, and increases strength all at the same time. Furthermore, HIIT can be done in as little as 15-30 minutes a day, and many routines can be done from your home, for those who can’t spend hours in a gym! 

So why wait? By taking the time to take care of your muscles and your overall bodily health, you will be able to live longer, happier, stronger, balanced, and energetic lives doing the things you love YEAR-ROUND! During your next visit for NUCCA care at the Alpha Spine Center, our doctors are happy to help point out the best way to begin resistance training for your specific age, care plan, and conditions! 

From yours in Better Health, 

The Alpha Spine Center Doctors 

Dr. Bryan Salminen 

Dr. Andrew Salminen