Resistance training & longevity
Resistance Exercise & Longevity - Recommendations & Protocols For Healthy Ageing - Catalyst Mind And Body Performance
The benefits of resistance exercise in maintaining muscle mass, strength & functional ability, particularly in older adults has become an important topic in recent years. Resistance exercise can improve physical performance, reduce the risk of chronic diseases, enhance metabolic health & promote longevity in not just the ageing population but those in any stage of life. Optimal frequency, intensity & duration of resistance training are the main factors influencing these health benefits in aging populations. Incorporating resistance exercise into lifestyle interventions aimed at promoting healthy aging and longevity.
A natural decline in muscle mass & strength, leading to decreased functional ability & an increased risk of disability & disease is more common than most expect. Resistance exercise, in particular strength training is highlighted by many qualified health & fitness bodies as a crucial intervention to counteract these age-related declines. By engaging in resistance exercise, older adults can maintain or even increase muscle mass, improve strength & enhance overall physical function, thereby preserving their independence & quality of life.
Recent research demonstrates the numerous benefits of resistance exercise for older adults. These benefits include improvements in physical performance measures such as walking speed, balance & stair-climbing ability. Resistance exercise has also been shown to reduce the risk of chronic diseases commonly associated with aging, such as cardiovascular disease, type 2 diabetes & osteoporosis. Additionally, resistance training can enhance metabolic health by improving insulin sensitivity & reducing visceral fat, which contributes to better overall health & longevity in all populations.
Through the review of various studies, optimal parameters for resistance training sessions targeting older adults include a frequency of workouts 2-3 times per week, intensity of exercise being moderate to high & the duration of each session being 45-60 minutes. The article also discusses the importance of progressive overload, whereby individuals gradually increase the resistance or intensity of their workouts over time to continue experiencing improvements in strength & muscle mass.
Based on the synthesis of available evidence, practical recommendations for older adults looking to incorporate resistance exercise into their lives include specific exercises targeting major muscle groups, guidance on proper technique & form & direction to gradually increase the intensity of workouts. By following evidence-based research, older adults can effectively harness the benefits of resistance exercise for healthy aging & longevity.
In terms of health & happiness, the earlier you start & the greater consistency you can have, the later you finish.
Cold & Heat exposure for mental & physical health
Cold & Heat Exposure For Mental & Physical Health
The benefits of deliberate cold & heat exposure have been studied extensively over time. Only recently has there been a more structured and clear set of protocols & benefits for the everyday person to utilise.
Cold exposure triggers various physiological responses in the body, including vasoconstriction (narrowing of blood vessels) and activation of brown adipose tissue (BAT), which generates heat.
Cold exposure can boost metabolism, increase calorie expenditure, and improve insulin sensitivity.
Cold exposure may also have cognitive benefits, such as enhancing focus and alertness.
Techniques for cold exposure include cold showers, ice baths, and outdoor settings.
Depending on the tolerance to cold, start with what is manageable & progress with lower temperatures & longer durations of exposure over time. A temperature of 5-15 degrees celsius, in 2-5 minute sessions is recommended generally to begin with.
Heat exposure such as sauna use or hot baths, can also provide numerous health benefits.
Heat exposure induces sweating, which helps detoxify the body and improve cardiovascular function.
Sauna use has been associated with reduced risk of cardiovascular disease, improved blood flow, and enhanced recovery of muscular exertion from exercise.
Heat exposure may also have neuroprotective effects and contribute to stress reduction and relaxation.
Similar to cold and depending on the method, starting with a manageable temperature is best, anywhere from 35 - 50 degrees celsius for a few minutes at a time is generally sufficient when starting out.
Intermittent Exposure to both cold & heat can be an effective strategy to leverage both physiological responses & maximise the benefits of both modalities.
Incorporating these practices into one's life style gradually and safely can be a valuable & cost-effective way to improve mental & physical well-being.
Individual Variability:
It's crucial to recognise that individuals may respond differently to cold and heat exposure based on factors such as age, fitness level and health status.
Tailoring cold and heat exposure practices to individual preferences and tolerances is essential for maximising benefits while lowering risks.
Exercise vs Medication for mental health
EXERCISE VS MEDICATION FOR MENTAL HEALTH
The effectiveness of exercise in managing mental health conditions has again revealed that engaging in regular physical activity proves to be more beneficial in reducing symptoms of depression, anxiety and stress, compared to relying solely on medications.
Exercise as a cost-effective and accessible intervention for improving mental well-being is being consistently shown. While medications can play a vital role in treating mental health disorders, exercise offers additional advantages. Physical activity not only helps alleviate symptoms but also contributes to overall physical health and well-being.
By incorporating exercise into daily routines, individuals can potentially experience improvements in their mental health. Considering exercise as a complementary or alternative approach to traditional medication-based treatments, promotes a holistic approach to managing mental health. This study highlights the fast acting nature of short term exercise programs, 12 weeks or less especially, being the most effective in alleviating negative mental health symptoms.
Moreover, the accessibility of exercise makes it an attractive option for many individuals. Unlike medications, which can sometimes come with side effects and financial burdens, engaging in physical activity is often more affordable and has minimal adverse consequences. New research emphasises the need to raise awareness about the benefits of exercise for mental health and encourages individuals to incorporate regular physical activity into their lifestyles.
This new study out of South Australia underscores the positive impact of exercise on mental health and suggests that exercise can be more effective than medications alone in managing mental health conditions. By recognising the potential of exercise and integrating it into daily routines, individuals can take a proactive step towards improving their mental well-being.
Reading:
https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/
Exercise & neuroplasticity
Exercise & Neuroplasticity
Physical exercise has numerous benefits for both the body and the brain. One significant advantage is its positive impact on neuroplasticity, which refers to the brain's ability to adapt and reorganise itself throughout life.
Regular physical exercise has been shown to enhance neuroplasticity by promoting the growth of new neurons, strengthening neural connections and improving overall brain function. These changes can occur in various regions of the brain, including the hippocampus, prefrontal cortex, and motor cortex.
The benefits of exercise-induced neuroplasticity are manifold. Firstly, it can enhance cognitive functions such as attention, memory and learning. Studies have demonstrated that individuals who engage in regular exercise have improved executive functions, greater working memory capacity and increased information processing speed.
Perhaps most importantly, exercise has been linked to a reduced risk of neurodegenerative disorders such as Alzheimer's disease and Parkinson's disease. By stimulating neuroplasticity, exercise helps to preserve brain health, maintain cognitive abilities, and potentially delay the onset of these debilitating conditions.
Exercise-induced neuroplasticity also plays a crucial role in mood regulation and mental well-being. Physical activity stimulates the release of endorphins, serotonin and other neurotransmitters that promote feelings of happiness, relaxation and stress reduction. Exercise has also conclusively shown to alleviate symptoms of depression and anxiety, possibly through the neuroplastic changes it induces in the brain.
Simply put, physical exercise offers numerous benefits for neuroplasticity. By promoting the growth of new neurons, strengthening neural connections and improving brain function, exercise enhances cognitive abilities, reduces the risk of neurodegenerative disorders and positively impacts mental health. Incorporating regular physical activity into one's routine can contribute to a healthier brain and overall well-being.
Reading:
Lin TW, Tsai SF, Kuo YM. Physical Exercise Enhances Neuroplasticity and Delays Alzheimer's Disease. Brain Plast. 2018 Dec 12;4(1):95-110. doi: 10.3233/BPL-180073. PMID: 30564549; PMCID: PMC6296269
Depression, self-esteem & Trauma
Exercise has been proven to have significant benefits for individuals dealing with depression, low self-esteem, and trauma.
Regular exercise has been shown to alleviate symptoms of depression. Exercise releases endorphins that enhance mood, promote better sleep patterns, increase self-confidence & provide distractions from negative thoughts. Engaging in physical activity can serve as a form of self-care & help individuals regain a sense of control over their lives.
Exercise plays a vital role in improving self-esteem. Setting & achieving fitness goals, develops a sense of accomplishment & boosts self-confidence. Regular physical activity also improves physical fitness & conditioning, body image & overall well-being, leading to a more positive self-perception. Participating in group exercise fosters social connections & provides a support system, further improving self-esteem.
Exercise can be a valuable tool for those who have experienced trauma. Physical activity has been found to reduce symptoms of post-traumatic stress disorder (PTSD) & increase overall resilience. Exercise regulates stress hormones, reduces anxiety & improves sleep quality. Additionally, the focus & concentration required during exercise can help individuals ground themselves in the present moment, promoting mindfulness & emotional stability.
Exercise acts as a holistic approach to improving mental health & well-being. Catalyst is designed with this in mind. Take control of your mental & physical health & join the Catalyst Movement!
Cognitive function & longevity
Exercise & Itβs Benefits On Cognitive Function & Longevity π
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Regular exercise, especially resistance based, has been long proven to improve many key areas of mental health.
Cognitive function is vital for every day tasks, as well as peak athletic performance. Exercise works to improve blood flow, regularly sending key nutrients, chemicals and neurotransmitters to the brain, promoting neuron development & connectivity, as well as enhancing the plasticity of the mind π₯
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A strong and frequent exercise regime aids in the growth and strengthening in the areas of memory and focus, as well as fighting age related cognitive decline.
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Engaging in regular exercise has profound benefits on cognitive function and longevity. It improves overall cognitive performance, reduces the risk of cognitive decline & neurodegenerative disorders, and promotes a longer, healthier & happier life. Incorporating physical activity into daily routines is a valuable investment in both brain health and overall well-being π
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Come & see what Catalyst can do for your mental & physical health!
Stress
Regular exercise has a multitude of benefits on our mental health. In particular, a positive impact on stress and well-being.
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A well-known benefit of exercise is its ability to reduce negative stress. Exercise releases chemicals, including endorphins, which interact with receptors in our brain to reduce pain and boost feelings of contentness and well-being. From this, reduced feelings of stress and anxious emotions, leaving us feeling more relaxed and calm π
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Along with stress are related symptoms of depression and anxiety. Exercise treats these symptoms through the increased levels of certain neurotransmitters in the brain, such as serotonin and dopamine, which are associated with feelings of happiness and positive well-being π
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Exercise can also help to improve self-esteem and confidence. Exercise involves working towards a goal. As we see progress, we begin to feel more confident in our abilities, which can have a positive impact on our mental health.
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Stress is partnered with feelings of loneliness and isolation. Exercise, especially group based, combat this by presenting opportunities to connect and socialise with others ππ½
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The mental & physical benefits of exercise and healthy living are endless. Come & see what Catalyst can do for you and your mental health π₯
Anxiety
The first topic is a big one. Anxiety.
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Everyone experiences some form of anxiety in their life, consciously or otherwise. Bouts of anxiety disrupt healthy mental cognition & restrict us from the behaviour we want.
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Getting on top of anxious emotional states requires focussed work & persistence. A few key strategies applicable to everyone π
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- Aim for 3 hours of physical exercise per week. Start with what you are capable with and most importantly, do what you enjoy. This is the only way to build long term mental & physical health & fitness.
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- Focus on getting your heart rate up, at least briefly. By no means does this require enormous amounts of cardio workouts, however, near maximum heart rate efforts of exercise improve the neurochemical make-up of your brain. These chemicals are powerful in fighting many forms of anxiety, when utilised correctly π₯
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- Incrementally progress as much as possible. Increase the different variables available to you. Workout longer, change the exercise program, or challenge yourself however else you can. This will reinforce the positive mental & physical benefits π
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Lastly, and perhaps the most important factor. Rest. The body & mind require time off to restore and apply the work you've done to their respective systems π
Motivation
Motivation - Find it, Keep it, Use it.
Find it, keep it, use it.
Motivation is a dynamic state of emotion. It's also an essential tool to achievement. Health & fitness is a long, lifetime journey with plenty of adversity and hurdles to overcome, so finding and keeping the drive to keep going can be challenging βοΈ
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The psychological literature and research highlights the only clear and proven form of sustained motivation. This is, in not just health & fitness but almost all fields of human behaviour, the proof of achievement.
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It seems simple, but seeing and believing the results, in a measurable and tangible way is powerful in moving you forward π
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Learning to see, recognise and appreciate the small forms of progress, whatever that might look like, is the fundamental method in finding, keeping & utilising all forms of motivation. Things that might seem insignificant - Physical progress, improved mood or better sleep - All things that are markers of achievement and should be appreciated.
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βImprove your motivation & achieve your goals with all forms of training at Catalyst.
Key References & Reading:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441783/
https://www.tandfonline.com/doi/abs/10.1207/S15327965PLI1104_01