Strength training isn’t only for the fit and healthy, it can provide lots of benefits for those managing long term health conditions as well.
If you’ve received a diagnosis of conditions such as low back pain, Parkinson’s, heart disease, or osteopenia, your initial instinct might be to take a step back. However, recent research suggests that embracing weight training can not only alleviate symptoms but potentially prevent the worsening of these conditions.
Strength Training for Multiple Sclerosis (MS)
Relief for Low Back Pain
Low back pain, a common ailment affecting 80% of people at some point, often leads individuals to adopt a sedentary approach. Contrary to this instinct, a study in BMJ Open Sport & Exercise Medicine revealed that those who engaged in free-weight training sessions experienced significantly less pain and disability. Movement, including weight lifting, was found to be crucial for both physical and mental healing.
Strength Training and Parkinson’s
Parkinson’s patients, facing challenges with motor skills and experiencing symptoms like tremors, can benefit from strength training. A 2017 Italian review suggested that strength training may improve physical symptoms and overall quality of life in individuals with Parkinson’s. While more research is needed to determine its superiority over other activities, strength training appears to be valuable addition for managing the neurodegenerative disorder.
Preserving Bone Density in Osteopenia
Women diagnosed with osteopenia, a precursor to osteoporosis, demonstrated increased bone mineral density after engaging in resistance exercises. A 16-year follow-up study in the journal Bone emphasized the importance of consistent exercise, at least twice a week, in preserving bone mass.
Aerobic Fitness and Heart Disease
Heart disease patients often gravitate towards aerobic exercises. However, a 2017 research review in the European Journal of Preventive Cardiology challenged this norm, indicating that resistance training could improve aerobic fitness while enhancing both lower and upper body strength.
COPD and Endurance Training
Chronic obstructive pulmonary disease (COPD) often leads to muscle weakness. However, a 2017 study found that a combination of endurance and strength training sessions improved muscle strength in COPD patients. Contrary to concerns about safety, this exercise combination not only enhanced muscle strength but was also deemed safe.
Beyond Physical Benefits: Anxiety Reduction
Moreover, strength training is not limited to physical benefits. It has been identified as an effective tool in reducing anxiety. A study in Frontiers in Psychology revealed that one-rep max resistance exercise significantly lowered anxious feelings both immediately after a single session and in the long term.
In essence, far from being a reason to sit on the sidelines, these conditions may be helped with tailored and targeted exercise. Whether it’s enhancing bone density, falls prevention, improving muscle strength, or alleviating anxiety, the benefits of strength training are diverse and impactful. So, if you’re dealing with a health condition, don’t shy away from picking up those weights—your body may thank you for it.
If you are ready to start managing your health through exercise and live in Chichester but are not sure how to start I have additional training to work with all of these health conditions* contact me and find out how I can help.
*Please be aware that certain conditions will necessitate a GP/medical practitioner letter stating that the individual may enter into an exercise program.