Strength training is an important part of healthspan, but do you even know what that is?
When considering longevity, the focus is often on lifespan—the total number of years lived. However, a crucial and often overlooked aspect is healthspan. This concept is integral to a fulfilling life, and here’s why:
Lifespan
Lifespan refers to the entire duration of life, encompassing both healthy and unhealthy years. It’s the grand total of our existence, from birth to death.
Healthspan
Healthspan, in contrast, focuses on the quality of those years. It measures the period during which we live in good health, free from chronic diseases and disabilities. Essentially, healthspan reflects the years spent thriving, not merely surviving .
The Benefits of Strength Training in Healthspan
Exercise in general, and specifically strength training, help improve healthspan. There are a number of key benefits from strength training that occur.
1. Preserving Lean Muscle Mass
As we age, our lean muscle mass naturally declines, leading to an increase in body fat percentage if left unchecked. Strength training helps preserve and enhance muscle mass at any age, countering the gradual loss of physical vitality.
2. Building Strong Bones and Reducing Osteoporosis Risk
Strength training is vital for building resilient bones. By stressing the skeletal system, it increases bone density and reduces the risk of osteoporosis. Think of your bones as sturdy pillars supporting your healthspan—they need regular maintenance to remain strong.
3. Managing Weight and Boosting Metabolism
Strength training aids in weight management by increasing muscle mass, which in turn boosts metabolism. This heightened metabolic rate helps burn more calories even at rest, making it easier to shed excess body fat and contributing to overall health.
4. Enhancing Quality of Life
Strength training improves functional abilities, making everyday activities—like climbing stairs, lifting groceries, and playing with grandchildren—easier. It also protects joints from injury, helping maintain independence as we age.
5. Managing Chronic Conditions
Regular strength exercises can reduce symptoms associated with arthritis, back pain, obesity, heart disease, depression, and diabetes. It acts as a shield against common chronic conditions, fortifying our healthspan.
6. Sharpening Cognitive Skills
Research suggests that strength training, along with aerobic exercise, can enhance thinking and learning skills in older adults. A strong body supports a sharp mind, contributing to a vibrant healthspan.
Accelerated Recovery Through Strength Training
Another benefit from strength training for enjoying life and our activities, is faster recovery. If you want to keep doing the things you love, bouncing back afterwards is important.
Less Muscle Damage, Quicker Rejuvenation
After intense physical activities, muscles can become fatigued. Strength training helps reduce muscle damage by making muscles more resilient, decreasing the extent of micro-tears that occur during workouts.
Mitigating Soreness
Strength training can alleviate delayed onset muscle soreness (DOMS). By enhancing muscle strength and endurance, it helps prevent the severe soreness that often follows strenuous exercise. This means if you are regulary strength training, your weekend of pickleball or golf wont leave you as sore!
Joint Protection
Strength training stabilizes and supports joints. When performing resistance exercises, joints receive protective reinforcement, acting as armor against impact-related wear and tear.
Strength Training for a Thriving Healthspan
In our quest for a fulfilling life, focusing solely on lifespan can be shortsighted. Healthspan—the duration of thriving, free from chronic ailments—is equally important. Here’s how strength training enhances healthspan:
- Preserving Muscle Mass: Strength training counters the natural decline in muscle mass with age, keeping us strong and agile.
- Building Bone Resilience: Increases bone density, reducing osteoporosis risk.
- Managing Weight: Boosts metabolism, aiding in weight management.
- Enhancing Quality of Life: Makes daily activities easier and protects joints from injury.
- Defending Against Chronic Conditions: Reduces symptoms of arthritis, heart disease, and other conditions.
- Sharpening Cognitive Skills: Supports brain health, ensuring a sharp mind.
By incorporating regular strength training into our routines, we not only extend our lifespan but also enhance our healthspan, ensuring we live our years in good health and vitality.
