Strength training improves the mental health of older people and is effective in reducing anxiety and depression. In addition, it helps older people lose body fat and increase muscle strength and mass, which helps prevent falls and injuries and maintain mobility.
A new systematic review and meta-analysis involving experts from the University of São Paulo (USP) examined the effects of resistance training on the mental health (symptoms of depression and anxiety) of older people. The results are published in the journal “Psychiatry Research”.
Strength training supports healthy aging
The new research reviewed more than 200 studies on strength training (sometimes called resistance training) and mental health. The researchers report that strength training is generally one of the most effective non-pharmacological strategies for healthy aging.
Epidemiological studies have shown that the natural decline in muscle strength and mass with age can lead to an increase in mental health problems, the team reports. Strength training offers a very effective method to counteract this.
Good for body and mind
According to study author Paolo Cunha, this is because strength training has many health benefits, not only for physical health but also for mental health.
According to the researchers, strength training can not only reduce symptoms of anxiety and depression in the general population, but appears to have an even greater effect in people who have already been diagnosed with an anxiety or depression disorder.
In addition, strength training in a group with other people allows for more social interaction, which is another benefit for mental health, the experts add.
How should strength training be structured?
How you structure strength training influences how beneficial it is for mental health. “The information available so far suggests that older people should ideally do strength training exercises three times a week, with three sets of each exercise and not too long sessions – six exercises seem to be sufficient,” explains Cunha.
When it comes to strength training, researchers say it generally appears that mental health benefits more from using exercise equipment and free weights than from resistance band exercises or calisthenics (using your own body weight).
“We don’t have statistics comparing the two types of exercise, but analysis has shown that resistance training with weights and other equipment is more effective in improving the mental health of older people, primarily because the intensity and volume of exercise is more precisely controlled can be made,” said Cunha in a press release.
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In general, most exercise programs prescribed to older people to improve their health, autonomy and quality of life also appear to directly or indirectly contribute to improving symptoms of anxiety and depression. The intensity and extent of the exercises do not appear to play a major role, adds study author Edilson Cyrino.
Regular strength training as you age
The results make it clear that in old age, regular exercises to maintain muscle strength, preferably with free weights and on machines, not only strengthen physical health, but are also extremely beneficial for mental health. (as)
