MAILBAG: Cardio or Strength for Healthy Aging?
By
Dr. Scott Olson, ND
Posted June 13, 2023
“Is cardio or strength training more important for seniors?”
– Bill, from Irving, TX
Hi Bill,
Typically, my answer to this question is simple: they’re BOTH vital for healthy aging.
But if pushed, I’d have to say that maintaining muscle mass with strength training is THE most critical factor for aging adults.
Maintaining Strength is VITAL for Healthy Aging
There are a few reasons for that.
- Muscle mass is the key to maintaining or losing weight. Most of your metabolism is determined by how much you have. You see, muscles burn more energy than anything else in your body. Want a higher metabolism? Get more muscle.
- Waning strength is associated with a risk of premature death, the development of cardiovascular disease, and fractures in older adults.
- The more muscle mass you have, the higher your bone density is.
- Muscle mass is strongly correlated with blood sugar control.
And in yesterday’s edition of Living Well Daily, I explained the link between waning strength and the development of dementia. If you missed that issue, CLICK HERE to catch up.
Some folks can maintain strength by doing cardio workouts alone, while others require strength training.
The best way to figure out which camp YOU fall into is to get a scale that measures muscle mass. And then, make sure you maintain what you have and see if you can increase it.
Body composition scales use safe electrical impulses to make measurements. They aren’t 100 percent accurate, but they can help give you a good ballpark figure.
Measuring your waistline is another way to determine if your body fat percentage is too high. For women, your risk of heart disease and diabetes increases if your waist measures over 35 inches. Men, when your waist passes 40 inches, you, too, are at a higher risk.
P.S. Studies show that losing too much muscle can shave years off your life. But maintaining your strength will help you live LONGER and BETTER. And researchers have uncovered a powerful “no sweat” tool that can help folks do just that.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
The Sunshine Vitamin's Surprising Heart Benefits Revealed
Most folks know that vitamin D is vital for bone health. And if you’re a regular Living Well Daily reader, you also know how critical it is for overall health. But now, incredibly, a new study has revealed something that could change how we think about the “sunshine vitamin” forever. Researchers uncovered evidence that this...
Discover How Gut Bugs Shape Your Brain Health
We’ve all experienced an intuitive “gut feeling” before. But what if I told you your gut is doing FAR more than just sending you hunches? A new study has uncovered a fascinating link between the bacteria in your digestive system and your brain health. It might just change everything we thought we knew about preventing...
Build a Stronger Immune System at Any Age
As we age our immune systems need a little extra TLC to keep us healthy and strong. But don’t worry, boosting your immunity doesn’t have to be complicated or expensive. In fact, some of the best immune-boosting strategies are simple habits you can incorporate into your daily routine. So, let’s dive into some tried-and-true tips...
Natural Solutions to Snoring
Regardless of whether you’re the snorer or the unfortunate bedmate, snoring is a source of stress for countless couples. The endless, rhythmic, sawing sounds can disrupt the rest of even the deepest sleepers. But before you resort to earplugs or separate bedrooms, let’s explore some natural ways to tackle snoring. Snoring isn’t just annoying. It...
Shedding New Light on Depression with this “Sunlight” Hack
You’ve likely heard of Seasonal Affective Disorder (SAD). This form of the blues hits as the leaves fall and the days grow shorter. Well, new research reveals that the same therapy that helps many folks battling SAD feel better could be a ray of hope for those fighting other types of depression, too. Here’s what...
Mailbag: Reverse Atherosclerosis Naturally? Science Says Yes—Here's How
“What actually reverses heart clogging?” -Heartfelt Hi Heartfelt, I have good news. We used to think reversing arterial plaque buildup or “heart clogging” was impossible, but now we know better. When my own patients ask me about atherosclerosis (the medical term for clogged arteries), I explain that—while complete reversal can be challenging—research confirms that specific...
Study Pinpoints Foods That Send Disease Risk Soaring
We’ve all heard that old saying, “You are what you eat.” Well, it’s been around for so long because it’s true. And it turns out your dinner plate could secretly stoke the fires of disease in your body. A new study revealed a shocking truth about the American diet. This time it’s not about calories...
Feast Without Fear of Packing on the Pounds
With all the festive feasts and indulgent treats this holiday season, many of us are already bracing for the inevitable battle of the bulge. But is holiday weight gain really as unavoidable as we think? Let’s unwrap the truth behind this seasonal struggle (pun intended). And I’ll share some simple strategies to keep those extra...
PLAY Your Way to Better Brain Health!?
Are you convinced video games are just for kids? Well, think again! A remarkable new study suggests that playing the RIGHT kinds of games could help turn back the clock on your brain, improving cognitive performance, memory, and more. The best part? You probably already have everything you need to get started—right in your pocket…...
'Tis the Season for A Tumultuous Tummy?
The holiday season is in full swing! And you know what that means… lots of festive food, drinks, and—indigestion. But you don’t have to let a bubbly gut crash YOUR Christmas party. I’ll share some simple hacks to help you keep the festivities going… The holidays are brimming with celebrations and plenty of rich food...