Strength Training: A Powerful Ally for Heart Health & Healthy Ageing In Over 40s

Strength Training: A Powerful Ally for Heart Health And Healthy Ageing In Over 40s

As we age, keeping our heart healthy becomes increasingly important, and strength training can be a game-changer for those over 40. While cardiovascular exercise often gets the spotlight for heart health, strength training plays a crucial yet sometimes overlooked role. Here’s how lifting weights or performing resistance exercises can boost your cardiovascular well-being and promote healthier ageing.

First, strength training helps lower blood pressure. Studies show that resistance exercises improve blood vessel function and promote better circulation. This means the heart doesn’t have to work as hard to pump blood, reducing the risk of hypertension. Improved blood flow also aids in lowering the risk of heart disease and stroke, which is particularly beneficial as you grow older.

Second, building muscle through strength training can help manage body weight. After 40, muscle mass naturally declines, leading to a slower metabolism. Regular strength workouts increase muscle tissue, which burns more calories at rest and aids in weight management. Since obesity is a major risk factor for cardiovascular issues, keeping your weight in check significantly benefits your heart.

Strength training also has a direct impact on cholesterol levels. It helps lower LDL (“bad” cholesterol) while increasing HDL (“good” cholesterol). A better cholesterol profile reduces plaque buildup in the arteries, promoting healthy blood flow and lowering the risk of heart disease.

Moreover, strength training helps improve insulin sensitivity, which is crucial for heart health. Better blood sugar control reduces the risk of developing type 2 diabetes, a condition closely linked to cardiovascular complications. The connection between improved metabolic health and reduced heart disease risk cannot be overstated.

The benefits extend to mental well-being. Strength training reduces stress and anxiety, both of which negatively impact heart health. Feeling stronger and more energized can also improve overall quality of life, motivating you to stay active and engaged in other heart-healthy activities.

In addition to heart health, strength training supports healthier ageing by preserving muscle mass and bone density. As we age, the risk of osteoporosis and fractures increases. Resistance exercises help strengthen bones, reducing the likelihood of falls and injuries. Maintaining muscle strength also enhances balance, mobility, and overall physical function, making daily activities easier and improving independence in later years.

Furthermore, strength training helps combat age-related muscle loss, known as sarcopenia, which can lead to frailty. By keeping muscles strong and joints flexible, older adults are more likely to remain active and engage in hobbies they love. This physical vitality not only boosts physical health but also fosters social connections and emotional well-being.

Incorporating strength training into your routine—just two to three times a week—can yield impressive heart and overall health benefits. Consult your doctor or a fitness professional to create a safe, effective program tailored to your needs. Even a small commitment to strength training can lead to significant improvements in your quality of life as you age.

References:
1. American Heart Association. (2020). Resistance Training for Heart Health.
2. Harvard Medical School. (2022). The Benefits of Strength Training for Heart Health and Aging.
3. Mayo Clinic. (2021). Exercise: 7 Benefits of Regular Physical Activity.
4. National Institutes of Health (NIH). (2019). Strength Training and Cardiovascular Health.
5. Cleveland Clinic. (2023). How Strength Training Boosts Cardiovascular and Aging Health.

Services Offered by Helth

At Helth, we offer a “Longevity Assessment” that will give you a comprehensive picture of your health. We pull in different disciplines such as physical trainers and dietitians to provide you practical insights that you can implement. We will provide you a report with customised meal and exercise plans.    

Contact us today to schedule your appointment with one of our experienced GPs and start your journey to better health.