If you’ve been diagnosed with low back pain, Parkinson’s disease, heart or other health problems, you may think you should do as little as possible to preserve your health. However, it turns out that it’s the opposite for several health problems: lifting weights or doing push-ups could help you feel better and prevent your condition from worsening.
Reduce Fatigue Related to Multiple Sclerosis – Health Problems
In people with symptoms of multiple sclerosis, a disease of the central nervous system, about 80% experience fatigue, bladder control problems, balance difficulties and tremors of the limbs. To control these symptoms, lifting weights is an option to consider. In addition, patients who underwent progressive resistance exercises for six months experienced beneficial brain changes that could prevent disease progression compared to a control group, reports a study published in the Multiple Sclerosis Journal.
In a press release, researchers explain that patients who suffer from multiple sclerosis experience brain shrinkage faster than usual. “Drugs can slow this shrinkage, but we found a trend that training would further decrease brain shrinkage in patients already receiving drug treatment. In addition, we found that several smaller areas of the brain began to develop in response to training,” says Ulrik Dalgas, associate professor in the Department of Public Health at Aarhus University, Denmark.
Reduce Back Pain Discomfort – Health Problems
There are many reasons for back pain, which is a prevalent problem. In reality, 80% of people will suffer from it. To feel better, you should move rather than rest. In a small study published in BMJ Open Sport & Exercise Medicine, patients with low back pain who had done three free weight workouts per week for 16 weeks experienced 72% less pain and 76% less disability. They also reported a better quality of life.
The researchers note that staying inactive during an episode of back pain can lead to avoidance and fearful behaviours when it comes to exercise, exacerbating the problem. Moving more, including lifting weights (and even heavy weights), helps to heal physically and mentally.
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Improving Mobility in Parkinson’s Disease
Patients with Parkinson’s, a degenerative neurological disease, experience a deterioration in their motor skills, which causes tremors and impairs movement. They may also experience early symptoms that are difficult to detect, such as a diminished sense of smell and depressive disorders.
A 2017 Italian review proposed looking at 13 tests analyzing bodybuilding’s role in the disease. The researchers concluded that strength training could help improve physical symptoms and quality of life, noting that more studies will be needed to determine whether strength training is preferable to other activities. While waiting for the results, you can go to the gym. Otherwise, people with Parkinson’s disease should think about playing golf.
Reduce Bone Loss Related to Osteopenia
To have strong bones throughout your life, experts recommend doing exercises with load, such as jogging and jumping, to create changes in the bones, strengthening them. Also, be sure to incorporate strength training exercises.
Women diagnosed with osteopenia (bone loss that precedes osteoporosis) have been asked to follow an exercise program that includes strength training with free weights and elastic bands. However, a follow-up for 16 years showed that to increase bone mineral density, these women had to train at least twice a week (about two hours), according to the study published in the journal Bone. Since it can be tough to get people to undertake – and stick to – an exercise program, the researchers note that consistency in exercise is perhaps the most critical factor in preserving bone mass.
Strengthen Your Heart Capacity
The American Heart Association recommends moderate-intensity physical activity for 30 minutes five days a week to prevent heart disease. If you’ve been diagnosed with heart disease, it’s still essential to sweat a little. A new review of research published in 2017 in the European Journal of Preventive Cardiology analyzed 34 studies. It concluded that resistance training improved aerobic capacity as much as aerobic exercise while strengthening the lower and upper body. Expressing gratitude and getting enough sleep were among the other surprising heart-healthy habits.
Breathing Better Despite COPD – Health Problems
If you have the chronic obstructive pulmonary disease (COPD), an incurable condition characterized by difficulty breathing, you probably think it’s best to avoid the gym. But maybe that’s just what you need.
Loss of muscle strength and weakness are common in patients who suffer from this disease, which decreases their quality of life, according to the researchers. However, according to a 2017 study, COPD patients who did a combination of endurance and strength training (30 minutes each per session, three times a week) improved their muscle strength more than those who did only endurance exercise or following drug treatment. In addition, they discovered that training this way was safe.
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Better Manage Blood Sugar In Type 2 Diabetes
Exercise is the key to preventing and managing type 2 diabetes since it helps your muscles absorb sugar from the blood and turn it into energy. However, while cardio training enables your body to manage insulin, strength training makes it more sensitive, according to the American Diabetes Association. It also helps to develop your muscles.
Not only will more muscle mass burn more calories, but it will also be able to control blood sugar better, says a study published in Nutrition & Metabolism. Our prescription? Do aerobic and resistance exercises. It will allow you to have the balanced routine your body needs.
Being excessively thirsty is a sign of diabetes. Learn about these symptoms of diseases that should not be ignored.
Exercise is recognized as an antidote to stress, but it can also have measurable effects if you suffer from anxiety. A study published in Frontiers in Psychology found that performing a series of resistance exercises one repetition at a time (for example, lifting the heaviest weight you’re capable of) is the most effective way to decrease anxiety, whether after a single session or years of practice. Know that anxiety is a mental health problem that threatens us throughout our lives.
Even if it’s unclear why strength training manages to lower levels of cortisol – the stress hormone – by ordering your stress response system to calm down.
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