Studies looking into populations that life longest around the world have often concluded that ‘gentle’ daily exercise such as Tai Chi and Yoga are more effective in maintaining health than aerobic exercise. What these studies often fail to highlight is the strength building effects of these apparently gentle exercises.
Anyone who has completed an hour long class in Tai Chi, Qi Gong or Yoga will tell you the muscles are working consistently to support the body in ways they do not normally need to and this builds strength without creating stress in the body.
By contrast, long periods of repetitive aerobic exercise can cause repetive strain injury, actually reduce bone density and the additional stress can increae levels of stress related hormones which lead to fat and water retention (a defensive mechanism the body uses when it thinks it is under attack).
A recent article by Helen Thomson for the New Scientist summarised some of the other benefits of strength training. “One study showed that lifting weights for less than an hour a week reduces the risk of stoke and heart attack by up to 70%.”
Others studies have shown significant reductions in the risk of type 2 diabetes because lean muscle mass is essential for helping the body regulate blood glucose levels.
Strength training puts stress on the bones as well as the muscles – and the body’s response to this is to make the bones stronger and reduces the risk of osteoporosis.
Most surprisingly studies have shown that strength building exercises can actually improve brain function.
In even more good news the benefits were found to be broadly the same whether you lift large weights 3 to 4 times or a light weight 15 or 20 times so no need to bulk up the biceps. This is probably why strength building exercise like Pilates and Yoga increase lifespan.
For a longer, healthier life mentally as well as physically try gentle strength building exercise.