According to the findings, one activity appeared to reduce premature death by 13 percent. We spoke with two experts to discuss these findings and learn how retirees can use this information to ensure their golden years are as happy and healthy as possible.
PushupsSquatsLungesWeightlifting
Could lower their general risk of death by 13 percent, risk of death due to heart disease by 19 percent, and reduce their risk of death from neurological diseases (like Alzheimer's) by 27 percent, all when compared to those who did not participate in any strength training activities.
Why Your Muscles Hold the Key to a Longer Life
Regulates blood sugarProtects brain healthPrevents injuryCreates independenceSupports heart healthBoosts metabolism
"Muscle is the master of metabolic health," she continues. "It takes glucose from your bloodstream and stores it as energy to maintain healthy blood sugar levels and insulin sensitivity. Muscle generates energy, burns fat and reduces inflammation."
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Dr. Gorecki shares that you can get away with a pair of light dumbbells to start (he recommends five to 10 pounds), a resistance band, and a sturdy chair. "Total cost under fifty dollars."
“A sun salutation is a series of yoga poses which involve a standing forward bend, half-plank position, downward facing dog and more," she continues, calling it a beginner-friendly move that combines mindfulness through breathing. "Beyond the mental benefits, this sequence and yoga in general help to increase strength, flexibility, and balance, which are all important foundations as you age."
If those ideas aren't appealing to you, consider some things that you might already be doing for fun. Cubbins says that things like dancing, walking, and swimming can all provide extra health benefits, often without feeling like a workout.
The Brain Benefits Are Just as Impressive
These are major benefits, especially when you consider how important taking these extra steps is as you age. "A 35-year-old who doesn't strength train loses some performance," he says. "A 70-year-old who doesn't strength train loses the ability to live alone." The same lost muscle has wildly different downstream effects depending on age."
Sources:
Harvard T.H. Chan School of Public HealthBritish Journal of Sports MedicineAshley Katzenback, PT, DPT, Cape Concierge Physical TherapyDr. Andrew Gorecki, PT, DPT, FAFS, Owner of Superior Physical Therapy, and Co-founder and CEO of MovementRxSamantha Cubbins, Strength and Conditioning Coach and Lifting Club Ambassador with GymsharkRelated: I Work With Retirees—These are the 3 Surprising Habits of People Who Are Genuinely Happy in Retirement
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