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Sumo Squat

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Regular exercise is vital to health at any age, but especially as we get older&mdash;and become more prone to joint and muscle stiffness, and orthopedic injuries. Learn how an exercise program, with both strength and cardio components, can keep you younger longer, from Phil Hardesty, Exercise Physiologist with Ornish Lifestyle Medicine.

Often, when people think of exercise, the first thing that comes to mind is aerobic training such as walking, swimming or cycling. While cardiovascular training is linked to better health and longevity, more&nbsp;recent research&nbsp;has shown the benefits of strength training, beyond the typical result of improving muscle mass.

To maximize your fitness program, strength training should be equally important to aerobic training. The two exercise routines benefit one another; the end result will be a more balanced approach to fitness.

Here are the top four reasons you should incorporate strength training into your fitness plan:

1. You&rsquo;ll maintain muscle mass and strength 
As we reach our mid to late twenties, we begin to slowly lose muscle mass. Research shows that the&nbsp;rate of muscle loss increases significantly&nbsp;when we enter our sixties. While strength training doesn&rsquo;t stop muscle loss as we age, it can help slow the process. Plus, because strength training helps maintain muscle mass, it can enhance the rest of your fitness routine. Having stronger muscles will allow you to become a stronger cyclist, swimmer walker or runner.

2. You don&rsquo;t have to dedicate much time 
Strength training can be done in a relatively short period of time per session and provide significant benefit.&nbsp;Studies&nbsp;show&nbsp;that only two days per week for 15 to 20 minutes per session can provide enough muscle stimulation to improve strength and balance in adult men and women. You don&rsquo;t have to lift heavy loads that increase the risk of injury or overuse either. As long as you exercise the major muscle groups several times per week and increase weight over time, you&rsquo;ll see results. In fact, most people can feel (and see) the benefits with only six to ten exercise sessions.

3. You&rsquo;ll reduce your risk of injuries and fatigue 
Our joints play a key role as our bones and muscles work together to support and move our bodies. As we age, however, joints can become weak, stiff and sore. Weak joints are more vulnerable to injury from falls, twists or even lifting groceries. Muscular weakness is also linked with deficiencies in balance, which can lead to injuries related to falls. Strength training will provide significant protection from injuries by improving balance and movement.

4. You&rsquo;ll counteract the effects of weight loss 
To lose weight, you need to create a calorie deficit by burning calories with exercise, consuming fewer calories or, preferably, by doing both. But as a person loses weight, they can experience loss of muscle mass, as well. It&rsquo;s important to balance weight loss, especially losing large amounts of weight quickly, with strength training to maintain muscle. If you have lost weight, especially significant amounts of weight, strength training may help prevent weakness and reshape your body by adding firm muscle.

Remember: a healthy diet and quality sleep are key components of a successful strength training program. Both aid the body in recovery and the growth of muscle tissue; the better your nutrition and sleep, the better your results from strength training.

Not sure where to begin? The healthy and well balanced approach of the <a href="https://www.ornish.com/proven-program/fitness/" target="_blank">Ornish plan</a> allows for effective fitness in both aerobic and strength training.

This content was originally published on <a href="https://www.ornish.com/zine/top-four-reasons-strength-train/" target="_blank">Ornish Living</a>.

4 Reasons to Strength Train as You Age

When we think of muscles, we think of Popeye, not twiggy Olive Oyl. But building and maintaining muscle mass is even more important for women. We all normally lose some muscle each year as we age. Aerobic exercise, yoga and dance help to increase strength, but they don&rsquo;t challenge the muscles enough to fight this natural muscle loss.

You might think that women need a different approach to strength training, but in fact, the same exercises work for both men and women, according to research at Maastricht University in the Netherlands, published in the July 2013 issue of the Journals of Gerontology: Biological Sciences. Following a small group of 70-year olds, who trained over six months, the team found that a standard program did just as much good for both men and women. You can build strength and improve your balance in as little as two 15-20 minute sessions a week.

There are six reasons to make strength-training part of your routine:

1. Strength training prevents falls 
Strength training can improve your balance, and therefore help you avoid slips and falls.

The Centers for Disease Control and Prevention (CDC) reports that one out-of-four older people fall each year, and one out-of-five of these falls causes a serious injury&mdash;including not just broken bones but head trauma.

A serious fall and its aftermath, which can include surgery and a stay in rehab, can often be a trigger for needing to move out of your home. Even if you&rsquo;re not hurt, a tumble may discourage you from being active, setting off a bad cycle in which your muscles get weaker and therefore put you at risk for another fall.

You may feel too young to worry about falling, but it&rsquo;s never too soon to rebuild or maintain your strength.

2. Builds your bones 
If you do fall, strength training will build up your muscles so that it will be less likely that you break a bone. As we age, our bones become more likely to break. Working out with resistance bands, weights or doing resistance exercises with your own bodyweight will make your bones denser and therefore stronger. A study from a Norwegian team published in the October 2013 issue of the Journal of Strength &amp; Conditioning Research found that squats built bone mass in a group of post-menopausal women with deteriorating bones.

3. Improves your overall health 
Strength training can reduce the symptoms of arthritis, diabetes, osteoporosis, back pain and depression, according to the CDC. Leaner, more muscular bodies are healthier all around.

4. Supports heart health 
The American Heart Association recommends strength training as therapy for patients who have had a heart attack or stroke. The Dutch study found that muscle-building improved blood sugar and cholesterol numbers dramatically. It can also reduce your resting heart rate and work off stress and tension.

5. Makes movement more enjoyable 
The stronger you are, the more fun and easier it is to move. As you grow stronger, you&rsquo;ll find that you can hike or swim longer or faster, or participate in activities that once seemed out of reach. Running around after grandkids is easier when you feel confident about your balance and know your legs can handle a variety of movements and activities because you did squats the day before.

6. Builds confidence 
You won&rsquo;t look like Popeye, but I bet strength-training will feel like a grand dose of spinach. It is one of the most foolproof efficient ways to build confidence. Stick with your program for at least four to six weeks and I predict you&rsquo;ll be surprised by how much better and stronger you feel.

Strength training important, but it doesn&rsquo;t have to be time-consuming.&nbsp;

This content was originally published on <a href="https://www.ornish.com/zine/women-six-reasons-why-weight-training-supports-your-health/" target="_blank">Ornish Living</a>.

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