There's no question that aerobic exercise such as walking and swimming is an effective way to help your heart, cut risk for diabetes, and possibly even lower risk of some cancers. But leading exercise physiologists report that by middle age, weight training may be just as important to maintaining quality of life by preventing age-related loss of muscle and bone. Despite these recommendations, it is hard for the average person to know whether they should take up the activity because of the many myths surrounding weight training.
Some people assume lifting weights is only for people in top physical condition.
In reality, weight-lifting is a great way for someone who's out of shape to gain the strength necessary to begin a program of aerobic exercise. Beginners should choose a starting weight that keeps lifting challenging but never uncomfortable. As with any exercise program, people who are over-50, sedentary, or have high blood pressure, heart disease, arthritis, diabetes or osteoporosis should check with their doctor before they begin. Contrary to popular opinion, age is not a limiting factor in weight training. A growing number of studies focusing on the results of strength training in elderly nursing home patients, report stronger bones, better balance, and a decreased need for canes and walkers.