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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 October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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