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Weight Lifting Might Lead To 46% Reduced Risk Of Death

Weight Lifting Might Lead To 46% Reduced Risk Of Death

Milk apparently is not the only thing that does a body good. Now research has shown that strength training into older age can actually help to prolong life. It only takes a trip to the gym twice a week to reap the benefits of this form of body good exercise.

The Study

Researchers at the Penn State College of Medicine, Penn State Health Milton S. Hershey Medical Center, and Columbia University discovered that older individuals who took part in strength-training only twice per week helped the individuals who were 65 years of age or older to live longer. The research sample they had for this specific group was small, and really only came in at 10 percent of the age group’s overall count, but the evidence obtained is priceless.

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The data came to the researchers through surveys that spanned over 15 years of the participants lives, and from information found on their death certificates from the years 1997 to 2001. This research found that the older adults who took part in strength training twice a week had a 41% reduction in cardiac death, and a 19% lowered chance of being killed by cancer.

What Strength-Training Can Do

Exercise of any type can help to prolong a life, and strength-training provides plenty of perks. When it comes to older age our muscles are one of the first things that start to deteriorate. With strength training muscles stay healthy and strong. This is important as these muscles help provide cushion and balance to help keep older individuals safe from falls.

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According to an article in Men’s Health titled “Lifting Weights As You Age Cuts Your Risk Of Early Death By 46%” falling accidents are said to be the number one reason why older individuals collect disability.

Working the muscles also helps to cut down on body fat, which is great for helping to reduce cholesterol levels, and even helps to slow or even stop diabetes that many older individuals acquire as they age. Strength-training can also help keep the bones strong, and we all know the importance of strong bones as we age. This type of exercise also has the ability to keep the heart pumping and blood flowing.

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Oxygen is another benefit of exercising, which is something that our brains need always, but even more so as we age. When oxygen is flowing through the blood in our veins it helps to keep the brain alert and active. It unfortunately will not stop Alzheimer’s from occurring, but it could help to prevent it from happening early.

How to Get Started

At the time that this study took place only 10% of the older population took part in strength training. This is a small portion of individuals in this age group that would benefit from this type of exercise routine. Sharing the research with individuals of any age could help get more people in strength training programs. Many gyms are able to help guide older individuals in the type of training exercises that they should be able to do, and they are there in case any emergency occurs.

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There are social groups that work together on exercise programs for the elderly, and some may already be in the area. If there are not any programs in the area where the individual lives a few short phone calls to places like the Community Action Agency or Senior Support Services may get the ball rolling so that a strength-training program can be started.

While exercise is beneficial to most individuals it should be advised that anyone who would like to start strength training should consult with their physician first. Exercise does help to improve the over-all quality of life, and strength-training does that in abundance.

Featured photo credit: Photograph Courtesy of Joseph Philipson via flickr.com

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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