5 Mental and Physical Health Benefits of Resistance Training in 65 and Older

     Do you struggle with some of the effects of aging? It is not an easy thing but there are ways to help with some aches and pains or when you are feeling down. Resistance training has been found to be helpful in multiple areas of individuals lives. Here are some things that can be improved by resistance training.

1. Reduction in anxiety

Strength training has been found to have positive effects when it comes to anxiety. Anxiety effects 40 million people in the United States. In a study done on patients with Parkinson's Disease, those that were involved in a resistance training program reported lower levels of anxiety. They often attributed the reduction in anxiety to be able to function better. 

2. Reduction in symptoms of depression

Depression is also very common in the United States. 16 million reported that they had some form of depression in 2015. In a study done on older adults with type 2 diabetes they were put in a resistance training program. They were examined before and after the program. They were given the Geriatric Depression Scale (GDS) and the SF-36 to be able to gage their mental health. From the tests there was a huge decrease in levels of depression. It not only was helping with their diabetic symptoms but also helped the patients mentally.

3. Musculoskeletal Pain

This can often be a symptom of a chronic illness and it is not something ANYONE should have to deal with. If you have fibromyalgia or have a friend or family member that does you know it can be a very painful, uncomfortable disease. There was a study done on older adults with fibromyalgia they were put into a resistance training program. The program had many beneficial outcomes including a reduction in musculoskeletal pain. Often when it comes to chronic illness a lot of medications are given and resistance training could possibly help reduce the prescription of medication.

4. Balance

Balance is very important to day to day living and we might not even notice it. With age balance decreases and to avoid falling keeping balance is very important. Balance is something that could be improved at any age. Studies show that even though strength training isn't necessarily just for balance, it helps with balance tremendously by keeping the core strong to hold the body up. 

5. Sleep quality

We all value our sleep and want to get as much of it as we can right? Resistance training is not just for us physically. Those who were involved in resistance training reported a better sleep quality and woke up less when they were exercising more. It can also help you fall asleep faster.

Tips

• Exercise in groups
• Training does not have to be everyday 
• Don't be afraid to ask for help
• Find what you enjoy!

Resources for tips on resistance training exercises.

       https://www.silversneakers.com/blog/strength-training-for-seniors/

        https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf

        https://youtu.be/mndeL_NnU7E

About the Author

   Katie Prince is a senior at Westfield State University majoring in Movement Science with a Sports Medicine concentration. She plans to continue her education and wants to become a registered nurse for the elderly or pediatrics. She can be contacted at Katieprince604@gmail.com or connect on Linkedin

References

Assumpção, A., Matsutani, L. A., Yuan, S. L., Santo, A. S., Sauer, J., Mango, P., & Marques, A. P. (2018). Muscle             stretching exercises and resistance training in fibromyalgia: which is better? A three-arm randomized controlled         trial. European journal of physical and rehabilitation medicine, 54(5), 663–670. 

Ferreira, R. M., Alves, W., de Lima, T. A., Alves, T., Alves Filho, P., Pimentel, C. P., Sousa, E. C., & Cortinhas-Alves,         E. A. (2018). The effect of resistance training on the anxiety symptoms and quality of life in elderly people with          Parkinson's disease: a randomized controlled trial. Arquivos de neuropsiquiatria, 76(8), 499– 506. 

Lincoln, A. K., Shepherd, A., Johnson, P. L., & Castaneda-Sceppa, C. (2011). The impact of resistance exercise                 training on the mental health of older Puerto Rican adults with type 2 diabetes. The journals of gerontology.                Series B, Psychological sciences and social sciences, 66(5), 567–570.

Yang, P. Y., Ho, K. H., Chen, H. C., & Chien, M. Y. (2012). Exercise training improves sleep quality in middle-aged         and older adults with sleep problems: a systematic review. Journal of physiotherapy, 58(3), 157–163.                          https://doi.org/10.1016/S1836-9553(12)70106-6