Weight Training - Bone Health AND MIND HEALTH!
Monday, February 1, 2010
My great online friend Dr. J over at CalorieLab sent this article to me cause he knows I live by my weight training AND I am an old broad! 
Thx Dr. J!!!!!!!
I have written endlessly about weight training & how much I love it BUT I also point out how important resistance training is to the health of your bones & preventing osteoporosis! I think most of us already know that... it is common knowledge. BUT, did you know that weight training also helps with cognitive thinking? YES! I don't think many of us look forward to "losing the thought process" as we age. In fact, there are plenty of articles & studies out there telling us that using the mind will help you not lose it by reading, crossword puzzles, social interaction & more. BUT, now we can add weight training to that!!!
The article below states this: "We were able to demonstrate that simple training with weights that seniors can easily handle improved ability to make accurate decisions quickly," says Liu-Ambrose, who is also a researcher at the Brain Research Centre at UBC and Vancouver Coastal Health. "Additionally, we found that the exercises led to increased walking speed, a predictor of considerable reduction in mortality."
Even Dr. Oz says we need to incorporate resistance training!!! Plus read this article from WebMD,
Weight-bearing exercises may help minimize cognitive decline and impaired mobility in seniors, according to a new study conducted by the Centre for Hip Health and Mobility at Vancouver Coastal Health and the University of British Columbia.
The study, published in the Archives of Internal Medicine, is one of the first randomized controlled trials of progressively intensive resistance training in senior women. Led by Dr. Teresa Liu-Ambrose, researcher at the Centre and assistant professor in the Faculty of Medicine at UBC, the research team found that 12 months of once-weekly or twice-weekly resistance training improved executive cognitive function in senior women aged 65 to 75 years old. Executive cognitive functions are cognitive abilities necessary for independent living.
"We were able to demonstrate that simple training with weights that seniors can easily handle improved ability to make accurate decisions quickly," says Liu-Ambrose, who is also a researcher at the Brain Research Centre at UBC and Vancouver Coastal Health. "Additionally, we found that the exercises led to increased walking speed, a predictor of considerable reduction in mortality."
Previous studies have shown that aerobic exercise training, such as walking or swimming enhances brain and cognitive function. However, seniors with limited mobility are unable to benefit from this type of exercise.
Until now, the benefits of resistance training, which is an attractive alternative type of exercise for seniors with limited mobility, on cognitive function has received little investigation. Liu-Ambrose is one of few researchers in Canada investigating the role of targeted resistance training in promoting mobility and cognitive in seniors.
Cognitive decline among seniors is a pressing health care issue and it is a key risk factor for falls. Approximately 30 per cent of B.C. seniors experience a fall each year and fall-related hip fractures account for more than 4,000 injures each year at a cost of $75 Million to the health care system.
The number of seniors in B.C. is expected to increase by 220 per cent by 2031, representing 23.5 per cent of B.C. population. Effective strategies to prevent cognitive decline are essential to improving quality of life for older British Columbians and to save the health care system millions in associated costs.
"At the Centre for Hip Health and Mobility we focus on research that will have a positive impact on the health of people in B.C. and Canada," says Heather McKay, centre director and professor in the Faculty of Medicine at UBC. "Dr. Liu-Ambrose's research provides a clear illustration of relatively simple interventions with a profound and immediate impact on the mobility and quality of life of older adults."
Results from this study are available for immediate adoption by senior women seeking to improve their health as the doses of resistance training used meet the recommended criteria provided by the 2008 Physical Activity Guidelines for seniors.
Support for this research has been provided by a Michael Smith Foundation for Health Research Establishment Grant, the Vancouver Foundation, and the BC Medical Services Foundation.
Source: Brian Lin
University of British Columbia
My great online friend Dr. J over at CalorieLab sent this article to me cause he knows I live by my weight training AND I am an old broad! Thx Dr. J!!!!!!!I have written endlessly about weight training & how much I love it BUT I also point out how important resistance training is to the health of your bones & preventing osteoporosis! I think most of us already know that... it is common knowledge. BUT, did you know that weight training also helps with cognitive thinking? YES! I don't think many of us look forward to "losing the thought process" as we age. In fact, there are plenty of articles & studies out there telling us that using the mind will help you not lose it by reading, crossword puzzles, social interaction & more. BUT, now we can add weight training to that!!!
The article below states this: "We were able to demonstrate that simple training with weights that seniors can easily handle improved ability to make accurate decisions quickly," says Liu-Ambrose, who is also a researcher at the Brain Research Centre at UBC and Vancouver Coastal Health. "Additionally, we found that the exercises led to increased walking speed, a predictor of considerable reduction in mortality."
Even Dr. Oz says we need to incorporate resistance training!!! Plus read this article from WebMD,
Weight-Bearing Exercise: 8 Workouts for Strong Bones.
OK, check out the article Dr. J shared with me below. I don't care if you are 25 years old right now. We can all benefit from working our minds & our bodies! Do it now & do it for you!!! A big thank you to Dr. J!!
OK, check out the article Dr. J shared with me below. I don't care if you are 25 years old right now. We can all benefit from working our minds & our bodies! Do it now & do it for you!!! A big thank you to Dr. J!!
Cognitive Function In Seniors Improved By Weight Training
Weight-bearing exercises may help minimize cognitive decline and impaired mobility in seniors, according to a new study conducted by the Centre for Hip Health and Mobility at Vancouver Coastal Health and the University of British Columbia.
The study, published in the Archives of Internal Medicine, is one of the first randomized controlled trials of progressively intensive resistance training in senior women. Led by Dr. Teresa Liu-Ambrose, researcher at the Centre and assistant professor in the Faculty of Medicine at UBC, the research team found that 12 months of once-weekly or twice-weekly resistance training improved executive cognitive function in senior women aged 65 to 75 years old. Executive cognitive functions are cognitive abilities necessary for independent living.
"We were able to demonstrate that simple training with weights that seniors can easily handle improved ability to make accurate decisions quickly," says Liu-Ambrose, who is also a researcher at the Brain Research Centre at UBC and Vancouver Coastal Health. "Additionally, we found that the exercises led to increased walking speed, a predictor of considerable reduction in mortality."
Previous studies have shown that aerobic exercise training, such as walking or swimming enhances brain and cognitive function. However, seniors with limited mobility are unable to benefit from this type of exercise.
Until now, the benefits of resistance training, which is an attractive alternative type of exercise for seniors with limited mobility, on cognitive function has received little investigation. Liu-Ambrose is one of few researchers in Canada investigating the role of targeted resistance training in promoting mobility and cognitive in seniors.
Cognitive decline among seniors is a pressing health care issue and it is a key risk factor for falls. Approximately 30 per cent of B.C. seniors experience a fall each year and fall-related hip fractures account for more than 4,000 injures each year at a cost of $75 Million to the health care system.
The number of seniors in B.C. is expected to increase by 220 per cent by 2031, representing 23.5 per cent of B.C. population. Effective strategies to prevent cognitive decline are essential to improving quality of life for older British Columbians and to save the health care system millions in associated costs.
"At the Centre for Hip Health and Mobility we focus on research that will have a positive impact on the health of people in B.C. and Canada," says Heather McKay, centre director and professor in the Faculty of Medicine at UBC. "Dr. Liu-Ambrose's research provides a clear illustration of relatively simple interventions with a profound and immediate impact on the mobility and quality of life of older adults."
Results from this study are available for immediate adoption by senior women seeking to improve their health as the doses of resistance training used meet the recommended criteria provided by the 2008 Physical Activity Guidelines for seniors.
Support for this research has been provided by a Michael Smith Foundation for Health Research Establishment Grant, the Vancouver Foundation, and the BC Medical Services Foundation.
Source: Brian Lin
University of British Columbia
So, do you work your mind both through learning/reading/social interaction AND weight resistance or have you put off the weight training until now when you read you could "lose you mind power"? Me, I have lost my mind in terms of workouts but I am still working on the cognitive thinking!
Posted by truth2beingfit at 2/1/2010 12:01 AM 
Categories: Health Issues, Wellness, Aging, Weight lifting, Resistance Training
Tags: Health Issues Wellness aging weights Exercise weight lifting resistance training
Categories: Health Issues, Wellness, Aging, Weight lifting, Resistance Training
Tags: Health Issues Wellness aging weights Exercise weight lifting resistance training
Great info Jody. I am so excited that I have finally committed to strength training. It is cool to be stronger and see my balance improve. Thanks for the cool links!
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LOVELOVE the article.
It has taken me...almost 15 years of lifting weights to convince my 70ish parents to follow suit.
FINALLY
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Can I get an AMEN?! Great post!
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That's really informative and interesting ... good to know! Thanks for sharing!
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I wonder if this is from the increased blood flow that comes from exercise. Interesting.
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Thanks Jody!! Since I can't make any new, old friends, I want to do everything I can to keep my friends healthy and fit!
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I'm not sure that exercising improved my cognitive thinking, but I know for certain that it helped me handle stress better. Less stress in any realm leaves more room (and energy) for thinking clearly. It just makes sense.
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Thanks for the great post, once again. I do know how important it is and this just confirms it more! Study was done in my back yard at UBC..smart vancouver people!!
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I really should do more weight training. Maybe next year.
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Wow, so interesting. Who would have ever thought there would have been a connection here? Not me.
I'm to the point where I really look forward to my weight training sessions. I feel so empowered during and afterwards. I love it!!!!
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