As we get older we begin to lose muscle mass, approximately 1% every year. But more importantly, the decline in muscle strength declines at a rate 3-times greater . The consequences of this decline in strength are significant, with lower muscle strength being associated with an increased risk of dementia, needing care and mortality. A recent study from Britain showed an association between older adults who participated in 2 days per week of strength training and a 20% reduction in mortality from any cause and a 43% reduction in cancer mortality. Data from a Women’s Health Study in the US published at a similar time also showed women reporting up to 145 minutes per week of strength training having a 19-27% reduced risk of mortality from any cause.
Other experiments from around the world have also used strength training in older people to-
1/increase bone strength in postmenopausal women
2/help manage blood sugar levels in adults with type 2 diabetes
3/counteract the catabolic side effects of androgen-deprivation therapy for men with prostate cancer
4/improve sleep
5/manage depression
6/ help older people recover from a heart attack
So it comes as no surprise to see that the Australian and UK public health guidelines for physical activity recommend we take part in activities such as strength training 2-to-3 days per week. Are you doing enough? Unfortunately however, these recommendations lack detail and guidance on intensity and frequency and are NOT carried out by all people!
Speak to us at the clinic if your about to start a strength training programme or are worried about an injury preventing you from taking part in physical exercise
01834 813975
www.rotheryhealth.com
