Can lifting weights help you live longer?

Extending both lifespan and healthspan

Weight lifting is not only for the young. Lifting weights can be beneficial for older adults, since stronger muscles help to offset the effects of ageing.

As we age, our muscles and bones tend to become weaker, resulting in a decrease in strength, mobility and balance. It can also increase the risk of serious injuries, such as fractures and falls.

With a regular weightlifting regimen, you can slow down or reverse the effects of aging in your body, while also reducing your chances of developing chronic diseases. So, not only are you more likely to live longer , but you will also remain healthy and independent longer (healthspan).

How much exercise do you need?

Strength training appears to be most effective when done in two sessions of an hour each, twice a week. Or, to put it another way, you would lift weights for a half-hour every three or four days. There’s no reason to do more than this. It may increase your chances of injury and not offer you any added benefit.

Weightlifting can be combined with other exercises such as aerobics, flexibility exercises, and balance exercises to improve your lifespan and health. Three hours per week are a good amount with these extra activities.

You can do this by lifting weights for 30 min on Monday and Friday. On Tuesday, Wednesday and Thursday you could go on a walk or bike ride for 30 min. And on Saturday, do something fun, like yoga or sports. You’ll be more likely to continue with an activity if you choose one that you like and fits into your schedule.

What type of weightlifting should you do?

You don’t have to use heavy weights to lift weights.

Start with dumbbells you can lift comfortably if you’re new to weightlifting. Even household items such as soup cans and water bottles could be used. As you gain strength, you can progress to dumbbells that are heavier or equipment with more features.

Start with these exercises:

bicep curls

triceps extensions

Shoulder Presses

squats

lunges

calf raises

You can mix up your workouts in endless ways. There are many weightlifting exercises that you can do online, through exercise books or at the gym.

Check with your doctor if you have chronic or old injuries to make sure that weightlifting is safe for you. A physical therapist can help you build your muscles effectively and safely.