The magic pill for good health

Resistance training – The best medicine?

If there was a single pill that could be used to reduce the risk of many diseases and effectively treat numerous illnesses including diabetes, high cholesterol, hypertension, and cardiovascular disease, you can bet that it would be in high demand. What if I also said that pill could help control your weight and improve your strength, balance, mental well-being, and overall quality of life?

Resistance training may once have held a place exclusively in the domain of bodybuilders or elite athletes striving to gain that extra inch, but research has shown that there are much wider benefits to be gained among the general population, especially as we get older.

Muscle & Bone

Sarcopenia (loss of muscle mass) begins in our 30s and can progress at a rate of 5% per decade without intervention. It correlates closely with a physical disability, decreased balance, increased risk of injury, and poor quality of life. Osteoporosis (loss of bone mass) is closely linked with aging and makes us more susceptible to fractures. Resistance training, alongside appropriate nutritional intake, is proven to prevent or slow the progress of both of these conditions by strengthening both muscle and bone, improving balance, general health, and quality of life.

Mental Health

Resistance training causes a release of endorphins which improve both your mood and energy levels. A study published in the June 2018 issue of JAMA Psychiatry concluded that ‘Resistance exercise training significantly reduced depressive symptoms among adults regardless of health status.’

Quality of Life

With the wonders of modern medicine, we as a population are living longer. However, this means we become more susceptible to frailty and onset of illness or disease. If resistance training is the pill that can protect you from the onset of many diseases and reduce your chances of hospital admission as a result of a fall or fracture, wouldn’t you want to take it to maintain your quality of life?

How much, How often?

The World Health Organisation recommends 2 sessions per week for 30-60 minutes to get the benefits. In order to get the most bang for your buck aim to include dynamic exercises that target the highest amount of muscle groups like squats, lunges, and deadlifts. If you are unsure where to start seek out a physiotherapist with a background in strength and conditioning or get in touch with us at Cavan Sports Clinic for advice.