When we think of weight lifting, we tend to think of big muscled heavies. Many of us do not know the health benefits of weights so we overlook them. You should be doing weights at least 20 minutes 3 times every week. If your too busy and do not have time, you should be doing it for 1 hour 5 days a week. Now I am not saying the weights have to be bigger or heavier than you but reasonable. I use 2 x1.5kg weights one for each hand.
Bone density: resistance training creates force on the bone and helps it stay strong. Keep in mind that women make up 80% of osteoporosis cases. Those of you who are pill popping bone supplements, do you know what you are actually doing not just to your bones but your overall health?
Chronic disease: diseases like type 2 diabetes, cancer and cardiovascular disease are not as likely in those who practice weight training. Weight training also lowers inflammation which is one of the main causes of chronic disease. Strength training allows you to burn through glucose, which is good for with Type 2 diabetes who consistently need to manage blood sugar levels.
Fat loss: having more muscle boosts fat loss For example, a 2017 study on overweight or obese adults, age 60 and over, found that the combination of sensible food intake plus weight training resulted in greater fat loss than a low-calorie diet and walking. As an added bonus, the adults who did strength training maintained muscle mass while losing fat.
Mental health: research shows that weight training can help depression and anxiety. A 2017 study published in the journal Sports Medicine stated that training significantly improves anxiety symptoms among both healthy participants and participants with a physical or mental illness.
More benefits: improved posture, better sleep and reduce chance of injury.
It is never too late to start. Having strong muscles makes aging easier on your body. If you have concerns, make sure to speak with your physician before beginning a new regimen.