- Building muscle mass can increase metabolism by 15% - so if your looking to rev up that slow metabolism and become or stay functional as you age - you need to be strength training at least a few times each week.
- Prevents Sarcopenia - which is the loss of muscle mass as you age - you can lose up to 10% or more of your muscle per decade after age 50.
- Plays a role in disease prevention - like type 2 dabetes for example.
- Improves the way your body moves resulting in better balance and less falls as you age (you can reduce your risk for falling by 40%).
- Spares the loss of muscle during weight loss (Donnelly et al., 2003)
- Will offset bone loss as you age - women can expect to lose 1% of their bone mass after age 35 (and this increases following menopause) - see Stong Women, Stong Bones
- Aerobic exercise will improve your mood by decreasing stress and anxiety levels - read Exercise for Mood and Anxiety by Michael Otto, Phd and Jasper Smits, PhD
- Cardio exercise like jogging, hiking, jump roping etc will "load" your bones in your lower extremity and make them stronger.
- Makes your heart stronger, lowers your resting heart rate and enables your body to deliver oxygen more efficiently to your working muscles.
- The American College of Sports Medicine states that higher levels of cardiovascular fitness are associated with approximately a 50% reduction in disease risk.
Donnelly, J.E., Jakicic, J.M., Pronk, N., Smith, B.K., Kirk, E.P., Jacobsen, D.J., Washburn, R. “Is Resistance Training Effective for Weight Management?” Evidence-Based Preventive Medicine. 2003; 1(1): 21-29.