Did you know that the human sex hormone, testosterone, declines with age? About 10% per decade in men after age 30. In both men and women, low testosterone can cause low sex drive, erectile dysfunction, loss of fertility, depressed mood, difficulties with concentration and memory, fatigue, hair loss, bone thinning, and loss of muscular strength.
Also, women lose more than 30% of their trabecular bone mass and 15% of their cortical bone mass within 10 years after menopause. Men suffer similar bone loss, but at a slower rate. This increases the risk of osteoporosis and bone fractures, which are a leading cause of death in the elderly, increasing mortality by more than 400%.
The good news is that regular strength training can boost testosterone levels to healthier and more youthful levels. It can also counterbalance bone loss and is one of the most effective ways to maintain physical mobility with strong bones, joints, and muscles. Additionally, it makes you stronger and leaner, improves heart health, and lowers the risk of injury in general.
Impact on Health and Longevity
Strength training can have a significant impact on various aspects of human physiology, contributing to improved well-being, a reduced risk of disease, and an increased lifespan.
Firstly, strength training promotes the growth and maintenance of muscle mass and bone density, which can help reduce the risk of osteoporosis and fractures, especially in older adults. It can also improve insulin sensitivity, which is important in managing blood sugar levels and reducing the risk of type 2 diabetes.
Furthermore, strength training can improve cardiovascular health by lowering blood pressure and improving cholesterol levels, reducing the risk of heart disease and stroke.
Strength training also stimulates the release of growth hormone, which can help promote fat loss and muscle gain, improving overall body composition. This, in turn, can help reduce the risk of obesity and related diseases, such as hypertension, type 2 diabetes, and cardiovascular disease.
In addition to these physical benefits, strength training can also have a positive impact on mental health by reducing anxiety and depression symptoms, improving mood, and boosting self-esteem.
Overall, strength training can have a broad impact on various aspects of human physiology, contributing to improved health, a reduced risk of disease, and an increased lifespan. Incorporating regular strength training into a healthy lifestyle can have significant benefits for both physical and mental well-being.
Live Happier, Healthier, Longer
Physical Strength is one of several influential factors that can have a radical impact on your quality of life, rate of aging, risk of disease, and lifespan. But the challenges, goals and journey is different for everyone. And lifestyle changes can be hard to realize and maintain.
At the Longevity Institute, we are dedicated to providing programs, tools, and knowledge to help you assess and improve these risk factors, enabling you to live a happier, healthier, and longer life. Download the Longevity app to get a powerful companion on the journey.
References
Feldman, H. A., Longcope, C., Derby, C. A., Johannes, C. B., Araujo, A. B., Coviello, A. D. & McKinlay, J. B. (2002). Age trends in the level of serum testosterone and other hormones in middle-aged men: longitudinal results from the Massachusetts Male Aging Study. The Journal of Clinical Endocrinology & Metabolism, 87(2), 589-598.
Riggs, B. L., Melton, L. J., Robb, R. A., Camp, J. J., Atkinson, E. J., Peterson, J. M., & Rouleau, P. A. (2008). A population‐based assessment of rates of bone loss at multiple skeletal sites: evidence for substantial trabecular bone loss in young adult women and men. Journal of Bone and Mineral Research, 23(2), 205-214.
Kanis, J. A., McCloskey, E. V., Johansson, H., Cooper, C., Rizzoli, R., Reginster, J. Y., & European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) and the Committee of Scientific Advisors of the International Osteoporosis Foundation (IOF). (2013). European guidance for the diagnosis and management of osteoporosis in postmenopausal women. Osteoporosis International, 24(1), 23-57.
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Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.
Stamatakis, E., Lee, I. M., Bennie, J., Freeston, J., Hamer, M., O’Donovan, G., & Ding, D. (2018). Does strength-promoting exercise confer unique health benefits? A pooled analysis of eleven population cohorts with all-cause, cancer, and cardiovascular mortality endpoints. American Journal of Epidemiology, 187(5), 1102-1112.
Ruiz, J. R., Sui, X., Lobelo, F., Lee, D. C., Morrow, J. R., Jackson, A. W., … & Blair, S. N. (2008). Association between muscular strength and mortality in men: prospective cohort study. BMJ, 337, a439.