Lift Things Up and Put Them Down
As I watched my groceries being stuffed into bags in the supermarket check out line, it reminded me of an endless amount of clowns coming out of a small VW bug. Only in this case, it was the opposite - items being added as if the bag had no bottom. Just how many more things were going to be put in, and more importantly, how heavy was that bag going to be?
A friend recently started going to a weight lifting class, and I was beginning to think it was a good idea for me to do the same. I’d need some pretty strong muscles to carry those grocery bags from the car to the house!
According to an article on webmd.com, the process of losing muscle increases after the age of 60. Sarcopenia, the medical term used to describe the loss of muscle due to aging, can challenge the ability to enjoy the retirement years. Loss of muscle is linked to high blood pressure, obesity, heart disease and stroke - conditions I’d like to avoid.
I’d always presumed that it was aerobic activity that helped with those conditions. However, researchers studying the effects of strength training found that a combination of walking and resistance training improved physical function as we age, as reported by the National Institute on Aging.
In case you need more convincing, here are just some of the benefits of weight training.
Strengthens and Grows Muscles - Not only will you be able to carry those bags more easily, but overall mobility increases, improving the chances of living independently for a longer period of time.
Increases Bone Density - Lifting weights stimulates bones to get stronger and denser, so risk of fractures decreases.
Boosts Metabolism - Studies have shown that it leads to an increase in resting metabolism rates high enough to burn calories hours after completing the activity, leading to faster weight loss.
Improves Cognitive Functioning - Strength training releases chemicals that protect brain cells and build connections between brain areas, possibly reducing dementia.
Improves Mental Health - A study in JAMA Psychiatry confirms that resistance exercise training is associated with a significant reduction in depression symptoms.
Helps Provide Better Sleep - Resistance exercise may be superior to aerobic exercise as a way to get better sleep, and sleep is important for cardiovascular health, according to preliminary research that was presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference 2022.
While I recognize intellectually how important strength training is, it’s intimidating to think about beginning a weight lifting regimen. Mostly, because when I think about lifting weights, what comes to mind are those Planet Fitness ads. The bodybuilder keeps saying, “I lift things up and put them down” in his best Arnold Schwarzenegger impression as the Planet Fitness manager escorts him out of the building. It’s meant to show that Planet Fitness is for everyone, not just bodybuilders; thereby, reducing the intimidation factor for the average person. Even so, somehow when I think of lifting weights, it is the bulky bodybuilders I think of first.
As it turns out, bulking up by lifting weights is not the case for most women. An article in Parkview Health confirms that women will not bulk up like men because they have a different hormone profile. Men have more testosterone, which promotes muscle growth. For women, their hormone profile allows them to tone without getting bulky.
Hmmm. All of the health benefits plus getting toned? The idea of weight training is certainly sounding better and better. But just how to begin?
My friend began by joining the local YMCA and taking strength training classes. Other privately-owned gyms or community centers may offer something similar. This is a good option if you are fairly social, want to use the facility’s equipment, and want expert instruction. Perhaps, even a local pool may offer a water aerobics class. The resistance of the water would help build muscle and would also help with balance support.
Maybe I don’t need to go to a gym or join the YMCA to benefit from weight training. Watching YouTube videos might provide instruction. AARP’s fitness section has a multitude of videos and information about strength training and other wellness activities.
One thing I know for sure is it’s never too late to begin. For me, I’ll start by not asking the person bagging my groceries to make the bags lighter. Carrying those heavy grocery bags to the house will help strengthen my muscles.