Episode 28: The Benefits of Weightlifting for Seniors with Dr. Andrea Wilkinson (Part 2)
Introduction
This is the conclusion of our two-part series on the benefits of weightlifting for seniors. If you missed last week’s episode, I strongly suggest that you go back and listen to the two part series in order, starting with episode #27. The content covered in this series (episodes #27 and #28) comes from an excellent article titled the “78 Science Backed Benefits of Weightlifting for Seniors” written by Nicholas Rizzo and published on RunRepeat.com (click here to read the article).
In this episode, we will cover part 2 of this two-part series. Specifically, we’re discussing the benefits of weightlifting for seniors on cognition, mental health, mortality rates, how your body processes glucose (or sugar) and your sleep!
Before we get started - let’s talk about safety. As with people of any age, there is a level of danger that comes with lifting weights. So, if you have never done it before, I suggest that you consult with a trained professional before taking on any new exercise habits. But, as we will cover today, there have been hundreds of studies where the research volunteers are aged 60+ and weight training can definitely be safe if done properly.
Some key tips are to always use safe equipment and always warm up before you start lifting weights and cool down afterwards. As would be expected, using the correct form is extremely important; so, as I mentioned, please consult with an expert before you get started with any new resistance training. You also want to start small and only increase the intensity of your workouts as you build up your strength.
Weightlifting & Cognitive Functions
As you age, you may experience some normal age-related cognitive changes. There are also, of course, pathological (or abnormal) age-related changes in mental functions that may be indicative of mild cognitive impairment (the stage between the expected cognitive decline of normal aging and the more serious declines associated with dementia). Of course, there is also dementia itself (neurodegenerative brain disorder with symptoms such as memory loss, disorientation to time and space and communication difficulties – to name a few).
One research study looked at the impact of resistance training on a type of short-term memory called “working memory” – this is your specific kind of memory that keeps information in your mind for a brief amount of time. For example, if I asked you to remember these words:
Dog
Watch
Garden
Then, I asked you to repeat those words back to me now. Keeping those three words in mind for a few seconds, is an example of you using your short-term memory.
Study participants were 60 to 94 years old and they were told to exercise with resistance bands 3x per week (5-minute warm-up, 25-minutes of resistance training, and a 5-minute cool down). Participants were instructed to increase the resistance (to a thicker band) if they were able to do 10 repetitions of each movement pattern without feeling fatigued or losing proper format. The study findings showed that higher levels of resistance during training were associated with greater increases in memory performance.
Research also shows that 24 weeks of resistance training had a positive impact on cognitive functioning in older adults. Of note, the benefits of resistance training on cognition and memory was not only established in healthy older adults. In fact, one study found that exercise may help to slow the rate of cognitive decline in individuals with mild cognitive impairment (the stage between normal age-related cognitive decline and the far more serious declines associated with dementia). Specifically, a group of researchers looked at the impact of aerobic and strength training on cognition in older adults with mild cognitive impairment and found that the training program improved cognitive function, muscle endurance, aerobic conditioning, and balance in older adults with mild cognitive impairment.
Another study looked at the impact of a 9-month resistance training program on cognitive performance and muscle strength in sedentary older adults who were experiencing memory impairments (without dementia). Participants completed 1-hour resistance training sessions, 2x per week. Results revealed that after 9-months of resistance training, sedentary older adults with prior memory impairments showed enhanced memory performance, as well as improvements of muscle strength.
You may be wondering – why does resistance training and weightlifting lead to benefits in mental functions?
Brain Derived Neurotrophic Factors or BDNF
One of the reasons resistance training and weightlifting leads to benefits in mental functions is because of something called “Brain Derived Neurotrophic Factors (BDNF)”.
What is BDNF?
Brain Derived Neurotrophic Factors (or BDNF) helps existing neurons (or brain cells) survive and encourages growth of new brain cells in areas of the brain responsible for learning, memory and higher-level thinking. Training promotes an increase of this very important molecule in the brain. The levels of Brain Derived Neurotrophic Factors have been shown to increase with weight and resistance training.
Weightlifting is an integral part of maintaining healthy cognitive functioning, which is central to you continuing to live an independent and engaged life.
Weightlifting & Mental Health
It is important to note – first and foremost – that mental health issues (for example, depression and anxiety) vary in severity across individuals. It is too simplistic to assume that exercising and weightlifting can ameliorate symptoms in all individuals because the way mental health issues present themselves is different for different people. Some people only experience mild symptoms and have found that lifestyle changes (e.g., exercise) can help reduce their symptoms. Other people take medication (as prescribed by their doctor or psychiatrist); some people talk to a therapist; and for some individuals they use a combination of all of these approaches. So, my point is just that the way mental health issues present themselves and are treated vary across individuals. The research I am sharing with you today demonstrates a link between weightlifting and experienced mental health symptoms; however, your experience may be different. So, please just keep that in mind and of course, talk to your doctor about treatment options that may be right for you.
Depression
In one study, participants - aged 60 or above - completed an exercise program that targeted strength, endurance, and flexibility. After 12- and 24-months in the exercise program, participants showed improvements in depressive symptoms (as compared to baseline levels).
Another group of researchers wanted to explore the impact of workout intensity on depressive symptoms in older adults diagnosed with clinical depression. The high intensity group were supervised in a progressive resistance training program 3 days per week for 8 weeks. The low intensity group underwent the same program frequency but used a different threshold for increasing the lift weights. Each session lasted 60-minutes and was followed by 5-minutes of stretching. Depressive symptoms were reduced more in participants who were in the high intensity group. Specifically, the researchers found that when doing high-intensity training, 61% of the study participants showed a reduction in depressive symptoms, while only 29% of the low-intensity training participants showed the same reduction in symptoms.
Anxiety
Improving strength through weightlifting has also shown improved levels of anxiety in sedentary older women.
These studies illustrate the valuable ways weight and strength training can help to improve mental health in older adults.
Weightlifting & Self-esteem
One study examined the impact of whole-body resistance training on self-worth and self-esteem. Participants engaged in an exercise routine 2x per week for 12-weeks. Results demonstrated that individual changes in strength, fitness, and appearance lead participants to a more favourable view of themselves (higher self-esteem) and motivated them to want to continue their exercise routine. This study brings to light the importance of our perception on driving behaviour. The authors argue that perceived increases in strength and fitness may improve physical health outcomes. This finding highlights the importance of developing positive beliefs about your strength and fitness in order to encourage you to maintain an active and healthy lifestyle.
Weightlifting & Mortality Risk
One European study enlisted over 300,000 individuals and followed up with them over 12 years. Using this data, it was established that doing as little as 20 minutes of light exercise daily could reduce a person’s risk of early death by as much as 30%.
The National Health Interview Survey data from 1997-2001 was linked to the National Death Index. The survey found that adults aged 65 or older who reported doing the prescribed amount of strength training (twice a week) had a 46% lower chance of all-cause mortality than those who did not.
Weightlifting, Glucose & Type 2 Diabetes
Studies have shown that type 2 diabetes can be a risk factor for dementia.
What is diabetes?
Diabetes occurs when your body either doesn’t make enough insulin (hormone produced by your body to control the amount of glucose (or sugar) in your blood) or your body becomes insulin resistant – meaning that your cells are unable to use insulin efficiently and cannot absorb enough glucose from your blood. Glucose is your body’s main source of energy. Without sufficient energy, your body cannot function properly.
Some recent studies are starting to suggest that the brains of people with Alzheimer’s disease (a specific type of dementia) are in a diabetic state. However, diabetes only remains a risk factor for dementia. Not all individuals with diabetes will go on to develop dementia. In fact, many people with diabetes will not go on to develop dementia.
Glucose levels, Insulin resistance & sensitivity
High blood sugar (aka hyperglycemia) is a major concern for people with diabetes. Research shows that weightlifting reduces resting blood glucose levels and is a great choice for improving glycemic control in both healthy adults, as well as individuals with type-2 diabetes.
Weightlifting has also been shown to help reduce entire body insulin resistance. Furthermore, strength training has been shown to improve insulin sensitivity for up to 24 hours and the amount of glucose uptake by muscle cells for one week. This means that strength training can help your body use insulin more efficiently and utilize more glucose for energy in your muscles.
Weightlifting can positively impact how your body processes glucose, and it can be a powerful tool for helping to improve the health status of individuals with type-2 diabetes.
Weightlifting & Sleep
We’ve talked about it on the show before – sleep is very important in promoting the health of your brain. During a good night’s sleep, your brain has time to flush out toxins that have built up throughout the day. So, proper sleep is crucial for improving mental, physical, and emotional health no matter what age you are.
Sleep quality
Research has shown that a single session of resistance training can help to improve the amount of time it takes to fall asleep, how long you stay asleep, and the overall quality of your sleep. As I mentioned, while you are sleeping your brain flushes out toxins that have built up throughout the day, so proper sleep plays a key role in ensuring that your brain is functioning in tip-top shape.
Sleep apnea
Strength training and light physical activity has also been shown to reduce the severity of obstructive sleep apnea in older adults. Of note, weightlifting will not cure sleep apnea, but it will help to reduce the amount of disruption of normal sleep patterns that are associated with the disorder.
Weightlifting has been shown to help to improve sleep, which is important for our overall functioning and, importantly, has been linked to the health of our brains.
Quantity of Strength Training to see Benefits
If you are new to weight training, as little as 1-3 sets 3x per week was shown to be enough to increase strength and skeletal muscle mass. The safest type of training focuses on progressive increases in intensity to gradually improve the level of cardiovascular and musculoskeletal fitness. These gradual improvements are key to preventing injury among older adults.
Of course, we don’t want anyone to get injured and there is a danger that comes with weightlifting at any age; so, it is very important that you consult with trained professional who can show you the proper techniques and help reduce any risk of injury.
But, training with weights has been shown to be a safe, enjoyable, and beneficial activity for older adults. To reduce your risk of injury - always be sure to use safe equipment, warm up and cool down before and after any training and focus on using the correct range of motion and techniques. Also be sure to consult with your doctor to ensure that you do not have any underlying health conditions that might make weightlifting problematic.
Also, don’t over do it! Start slow, be consistent and progress gradually as you built up your strength.
Conclusion
All of the information covered in this episode is from an amazing article written by Nicholas Rizzo on RunRepeat.com. To learn more about the “78 Science Backed Benefits of Weightlifting for Seniors” you can access his article by clicking here.
I hope that this episode taught you about the special benefits seniors can get from weightlifting when it comes to your cognition, mental health, mortality rates, how your body processes glucose (or sugar) and your sleep!