Weight training can be a great ally for older people
Scientists keep uncovering the benefits of physical activity on the brain. While the protective virtues of exercise against depression in adults are well documented, Brazilian researchers have discovered that weight training can also improve symptoms of anxiety and depression in older people.
Weight training improves the physical, mental and social health of older people.
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The authors of thismeta-analysis, published in the journal Psychiatry Research, came to this conclusion after studying the findings of more than 200 scientific papers on the effects of weight training on older people. "Resistance training has been shown to be one of the most effective non-pharmacological strategies for healthy aging. It promotes countless health benefits, including improvements to mental health," researcher Paolo Cunha saidin a statement.
This is because weight training builds muscle. In fact, epidemiological studies have shown that the decline in strength and muscle mass that naturally occurs with aging can be associated with an increase in mental health problems. Strength training could reverse these adverse effects, especially when performed in a group setting.
Paolo Cunha and colleagues have found that older people need to structuretheir workoutsif they are to improve their psychological well-being. Ideally, they should exercise three times a week. It's advisable to use sets of three repetitions, and to do a maximum of six different exercises per session. "Do less, but do it well: a short set produces better results," says Paolo Cunha.
The researchers also noted that the use of machines and dumbbells may be more beneficial to seniors than the use of elastic resistance bands or their own body weight. "We don’t have statistics comparing the two kinds of training, but the analysis showed that resistance training with weights and other gear is more effective in terms of improving the mental health of older people, largely because the intensity and volume of the exercises can be more precisely controlled," explains Paolo Cunha.
Paolo Cunha and colleagues have found that older people need to structuretheir workoutsif they are to improve their psychological well-being. Ideally, they should exercise three times a week. It's advisable to use sets of three repetitions, and to do a maximum of six different exercises per session. "Do less, but do it well: a short set produces better results," says Paolo Cunha.
The researchers also noted that the use of machines and dumbbells may be more beneficial to seniors than the use of elastic resistance bands or their own body weight. "We don’t have statistics comparing the two kinds of training, but the analysis showed that resistance training with weights and other gear is more effective in terms of improving the mental health of older people, largely because the intensity and volume of the exercises can be more precisely controlled," explains Paolo Cunha.