- Published on
- Dec 24, 2024
How Strength Training Can Help Combat the 3 Highs in Seniors
All age-appropriate! But devil lies in the details
The “three highs”—high blood pressure, high cholesterol, and high blood sugar—represent significant health challenges for many people. Fortunately, strength training offers an effective means to manage and mitigate these conditions. Let’s delve into how incorporating strength training into your fitness regimen can help address these three issues.
1. High Blood Pressure
Hypertension can lead to serious health complications if not properly managed. Strength training can be an essential component of blood pressure control. Research published in the Journal of the American Heart Association indicates that resistance training can lead to meaningful reductions in both the top and bottom numbers of blood pressure readings. Participants in these studies experienced average reductions of 5-10 mm Hg.
How Strength Training Can Help
Enhances Blood Flow
Aids Weight Management
2. High Cholesterol
Maintaining healthy cholesterol levels is vital for cardiovascular health. Strength training can positively influence your cholesterol profile. A meta-analysis in the American Journal of Cardiology found that consistent strength training can significantly boost HDL cholesterol, also known as “good” cholesterol, which helps clear LDL cholesterol from the bloodstream.
How Strength Training Benefits Cholesterol Levels
Boosts HDL Cholesterol
Strength training is effective in raising levels of HDL cholesterol, which plays a protective role against cardiovascular disease.
By building muscle, you enhance your resting metabolic rate, which can assist in managing weight and potentially lowering LDL cholesterol.
Improves Insulin Sensitivity
Resistance training can enhance insulin sensitivity, which helps the body process fats more effectively, aiding in cholesterol regulation.
3. High Blood Sugar
High blood sugar levels, often associated with diabetes, can lead to severe health complications if not managed effectively. Strength training serves as a powerful tool for regulating blood glucose levels. A study in Diabetes Care found that resistance training improves insulin sensitivity and blood sugar control in individuals with type 2 diabetes. Participants who engaged in regular strength training saw improvements in their blood sugar levels over time. According to the American Diabetes Association, increasing muscle mass through strength training can enhance the body’s ability to take up glucose from the bloodstream.
How Strength Training Contributes to Blood Sugar Control
Increases Muscle Mass
More muscle allows for better utilization of glucose for energy, leading to improved blood sugar management.
Enhances Insulin Sensitivity
Regular strength training can increase the body’s ability to use insulin efficiently, resulting in lower blood sugar levels.
Utilizes Glucose
Engaging in resistance training depletes glycogen stores in muscles, prompting the body to draw on glucose from the bloodstream for energy.
Incorporating strength training into your routine is a powerful strategy for managing the three highs: high blood pressure, high cholesterol, and high blood sugar. By integrating resistance exercises, you can enhance your overall health and well-being. Always consult a healthcare professional before beginning a new exercise program, especially if you have pre-existing health issues.
Helix Wellness offers tailored strength training programs for seniors, helping you build strength but also improve your overall mobility, balance, and cardiovascular health. To help you get started, we offer a free trial session for all seniors! Join us today and take the first step towards a healthier, more active future! Make a booking today.
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Citations
Giallauria, F., Cittadini, A., Smart, N. A., & Vigorito, C. (2016). Resistance training and sarcopenia. Monaldi archives for chest disease = Archivio Monaldi per le malattie del torace, 84(1-2), 738. https://doi.org/10.4081/monaldi.2015.738
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and metabolism (Seoul, Korea), 33(4), 435–444. https://doi.org/10.3803/EnM.2018.33.4.435
Sherrington, C., Whitney, J. C., Lord, S. R., Herbert, R. D., Cumming, R. G., & Close, J. C. (2008). Effective exercise for the prevention of falls: a systematic review and meta-analysis. Journal of the American Geriatrics Society, 56(12), 2234–2243. https://doi.org/10.1111/j.1532-5415.2008.02014.x
Hunter, G. R., Wetzstein, C. J., Fields, D. A., Brown, A., & Bamman, M. M. (2000). Resistance training increases total energy expenditure and free-living physical activity in older adults. Journal of applied physiology (Bethesda, Md. : 1985), 89(3), 977–984. https://doi.org/10.1152/jappl.2000.89.3.977
Alizadeh, S., Daneshjoo, A., Zahiri, A., Anvar, S. H., Goudini, R., Hicks, J. P., Konrad, A., & Behm, D. G. (2023). Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 53(3), 707–722. https://doi.org/10.1007/s40279-022-01804-x
Fransen, M., McConnell, S., Harmer, A. R., Van der Esch, M., Simic, M., & Bennell, K. L. (2015). Exercise for osteoarthritis of the knee. The Cochrane database of systematic reviews, 1(1), CD004376. https://doi.org/10.1002/14651858.CD004376.pub3
Cornelissen, V. A., & Smart, N. A. (2013). Exercise training for blood pressure: a systematic review and meta-analysis. Journal of the American Heart Association, 2(1), e004473. https://doi.org/10.1161/JAHA.112.004473
- By
- John Doe
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