Strong and Vital No 1

Fig, 2 Exerkines released after exercise into the systemic circulation 2

Furthermore, resistance training has been shown to signifi cantly improve the well-being of cancer patients, reducing nausea, acid reflux, fatigue, and appetite loss during che motherapy 6 . Perhaps the most amazing outcome of resistance training is its effect on the brain. While one might think there is little connection between the brain and muscles, science speaks of muscle-brain crosstalk 7 . Resistance training has been found to improve the brain›s executive functions and even create more white matter. Although both aerobic and resistance training are valuable, the superiority of resistance training is evident in various health outcomes, including all-cause mortality, diabetes, cancer, and frailty. Its holistic benefits make it an essential component of any comprehensive exercise regimen. Maximizing training effectiveness Not all training methods are created equal. While activities like walking and gardening offer benefits, the most signi ficant gains come from high-intensity resistance training. Studies show that higher intensity levels are necessary for the secretion of certain molecules essential for health 8 . This leads us to the question of which exercise per unit of time is most effective, especially for aging individuals. At David Health Solutions, we have been working for decades to improve both the efficiency of exercise and individuals ’ motivation. Based on this experience, we can identify three main factors that influence the effectiveness of training:

Given the broad impact of exerkines on various organs and bodily functions, further exploration into specific areas of research is warranted. Health benefits with no side effects An obvious benefit for an aging person lies in the improved functional capacity. Muscle strength, endurance, coordina tion, and the ability to manage everyday life are all enhan ced, improving quality of life and increasing the ability to participate in various activities. As a bonus, this also redu ces pain in the back, knees, and shoulders, issues many people suffer from without reason. But the benefits extend to diverse areas not seemingly con nected to exercise. Take, for example, depression. A recent study found that exercise can be as effective as therapy or depression medication 3 . Many similar studies support this notion, making it something everyone can try relatively quickly. The endorphins released during exercise provide the instant gratification we discussed earlier. Type 2 Diabetes is a modern-day curse affecting millions of people, with an equal number of undiagnosed prediabetes sufferers likely to develop the disease in a few years› time. However, several studies show that resistance training can both prevent type 2 diabetes and play an important role in its treatment 4 . Similarly, the role of exercise in combating cancer cannot be overstated. While cancer treatments have advanced sig nificantly, they often come with unpleasant side effects and weaken patients. Exercise has emerged as a powerful tool in both prevention and treatment, addressing dysregulated metabolism—a common feature of cancer. By improving insulin sensitivity, reducing inflammation, and enhancing muscle mass and strength, exercise offers acute and long term metabolic benefits 5 .

STRONG and VITAL No. 1 - 2024

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