• Improved walking ability —
After 12 weeks of weight training, seniors aged 65 and over improved
leg strength and endurance, and were able to walk 38% farther without
resting.
5
• Improved ability to perform daily tasks —
After 16 weeks of "total body" weight training, women aged 60 to 77
years substantially increased their strength, improved their walking
velocity and their ability to carry out daily tasks, such as rising
from a chair and carrying groceries.
6
• Relief from joint pain —
Weight training strengthens the muscles, tendons and ligaments around
your joints, which takes stress off the joint and helps ease pain. It
can also help increase your range of motion.
7
• Improved blood sugar control — Weight training helps to control blood sugar levels in people with Type 2 diabetes.
8 It can also reduce your Type 2 diabetes risk.
In one study,
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strength training for at least 150 minutes a week lowered diabetes
risk by 34% compared to being sedentary. Doing a combination of weight
training and aerobic exercise (such as brisk walking, jogging,
bicycling, swimming, tennis or rowing) lowered the risk by 59%.
• Improved brain health and slowed brain aging —
Resistance training also increases your body's production of growth
factors, which are responsible for cellular growth, proliferation, and
differentiation.
Some of these growth factors also promote the growth, differentiation
and survival of neurons, which helps explain why working your muscles
also benefits your brain and helps
prevent dementia.
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