STAY STRONG KEEPING YOUR WELLBEING MIND AND BODY HEALTHY
Strength training is the ‘Cadillac’ of exercise, writes
WHEN IT COMES TO the status of our health, our immunity, and our fitness levels, we can do one of two things: We can put all our trust in and rely solely on outside resources/influences for protection, in which case we will continually be co-dependent on “influences we have no control over” or we can quit putting all our faith in external help, take the helm and foster a healthier outlook and a future for ourselves by turning within for answers, taking initiative/ action to those answers and creating a personal environment conducive to building strong immunity/protection and healthy longevity for ourselves.
We know the immune system is the body’s major defence mechanism, protecting us from invading pathogens, illness and disease.
Since we’ve each been gifted our own personal system, it makes sense to nurture and pay special attention to this “inner power” that holds such a charge over our health and do what is required to keep this “baby” in tiptop condition, functioning at full power.
Along with a nutrient-dense diet, physical activity/movement/exercise is key.
All types of exercise are good and contribute to our health — some theories for “why” include:
Exercise slows the release of stress hormones that could otherwise increase and open the door to illness.
Exercise helps flush the lungs and airways of bacteria, reducing the chances of catching whatever flu, cold or illness may be circulating among the unhealthy.
Physical activity/exercise raises our temperature during and immediately after helping to prevent the growth of unwanted bacteria.
● Exercise induces changes in WBCs — white blood cells — the body’s immune system’s cells that are used to fight disease.
Regardless of age, our muscles, bones and joints are major players when it comes to keeping our independence and mobility now and in the future. So, while exercise in all forms is better than no exercise, there is one form of exercise that easily trumps all others when it comes to building the health of our muscles, bones and joints — and that is strength training.
If we want our muscles, bones and joints to stay strong and fit, we must give them exactly what they need and were created for, movement and resistance.
Strength training or what some call resistance training — is a type of training that uses our muscles to overcome some form of external resistance force when called upon to do so.
One’s own body weight (pushups, leg squats, planks, pullups) can be used, resistance bands (many choices in exercise and fitness stores), free weights (dumbbells, barbells), kettlebells and exercise machines (either at home or at the gym) provide all the resistance required.
Benefits of strength training:
Build and maintain muscle mass — lean muscle mass decreases with age. Strength training helps to preserve and even enhances muscle mass at any age.
● Increase strength — a primary reason for incorporating strength training. Builds strong, lean muscles.
● Improves bone health (brittle bones break easy) — strength training stresses the bones, increases bone density, reducing the risk of osteoporosis.
● Reduced risk of injury — strength training improves balance and reduces risk of falls.
● Burn body fat — helps manage or lose weight.
● Increased metabolism — helps to burn calories (even when at rest).
● Offers the gift of independence and mobility.
Resistance/ strength training improves balance and helps us complete everyday tasks and activities without issue. It enhances our quality of life and gives us the ability to maintain mobility and independence as we age.
Those that have paid little to no attention to their muscles, bones and joints in the past will find the simple act of rising from a sitting chair difficult and challenging without help in the future. That means a loss of freedom and becoming dependent upon others for the simplest of life’s demands.
Resistance exercise is empowered to reduce symptoms of chronic conditions such as back pain, obesity, heart disease, depression, arthritis and diabetes, and that is just the short list. It boosts learning skills and improves thinking (increases cognitive functions) and gives our emotional and mental states a real lift as well.
In other words — strength training energises us and makes us stronger and healthier physically, mentally and emotionally. Our self-image and confidence levels soar, our self-esteem rises, our health improves, our immunity becomes a fortress, our mental and emotional states benefit as powerful hormones are stimulated and released, and we become much more aware, centred and balanced.
All these positives translate to higher productivity at home, work, or school. Without a doubt, when it comes to boosting immunity, strength and overall health and longevity, there is no competition. Strength training is the “Cadillac” of exercise and the best “bang for our buck” (return for effort and time exerted).
Carolyn Hansen is co-owner of Anytime Fitness