Why strength training?

As a start. ALL kinds of exercise and activity provide a health benefit. Just by getting up from the sofa and reducing the time you spend in front of the TV/PC, significantly reduces the risk of cardiovascular disease, and improve several so-called biomarkers. For example, reduced fat on the abdomen (a biomarker) would be linked to a reduced risk of cardiovascular disease (1.,2.3.).

But If you want to choose one form of training, you should go for strength training. Our muscles make up around half the weight of an adult. Just how much depends on age, gender, heredity, diet and precisely how much we exercise. Muscle mass will thus be important for metabolism both at rest and in activity. In simple terms, we can say that more muscles burn more energy at rest, and looking at the days, we are more at rest (sitting, lying down) than doing exercises. Strength training builds muscle compared to, for example, running, and increased muscle mass will then affect the body’s turnover of energy beyond what we use during the activity itself. Muscle mass is therefore very important for maintaining insulin sensitivity, reducing insulin resistance, and keeping the weight stable (4th, 5th). Insulin resistance and elevated blood sugar are caused by the body being tired of storing excess energy. The receptors on the cells, do not react as they should any longer, and this means that the energy is stored in places that are not suitable, such as in blood vessels (6). This will increase our risk of cardiovascular disorders, increase weight, and increase risk of mental disorders. Strength training is also easy to do with just some simple guiding. Resistance, intensity, and level of difficulty can easily be adapted and tuned to both age, health status and preferences. Strength training is also effective in preventing falls (7), osteoporosis (8) and keeping a good posture, among other things. Strength training can be done at home, outdoors, at the gym, and you can do the training both alone and with others. Strength training is thus a fun activity with many health benefits.

Sources:

1. 1. Winkler, E.,A.,H.,Chastin, S., Eakin, E.,G. et al. Cardiometabolic impact of changing sitting, standing and stepping in the workplace. Glasgow Caldeoian, University (2018). https://researchonline.gcu.ac.uk/en/publications/cardiometabolic-impact-of-changing-sitting-standing-and-stepping-
2. Saeidifard, F.,Medina-Inojosa,J.,R.,Supervia, M. et al. Differences of energy expenditure while sitting versus standing: A systematic review and meta-analysis. European Journal of Preventive Cardiology Vol. 25, issue 5, pages 522-538 (2018). https://doi.org/10.1177/2047487317752186
3. Remie, C.,M.,E., Janssens, G.,E.,Bilet, L. et al. Sitting less elicits metabolic responses similar to exercice and enhances insulin sensitivity in postmenopausal women. Diabetologica Vol. 64, pages 2817-2828 (2021). https://link.springer.com/article/10.1007/s00125-021-05558-5
4. Paquin, J.,Lagacè,J.,C.,Brouchu,M. et al. Exercicing for insulin sensitivity-is there a mechanistic relationship with quantitative changes in skeletal muscle mass? Front. Physiol. Sec. Exercice Physiology. Vol 12 (2021). https://doi.org/10.3389/fphys.2021.656909
5. Ishiguro, H.,Kodama, S.,Horikawa, C. et al. In search of the ideal resistance training program to improve glycemic control and its indications for patients with type 2 diabetes mellitus: a systematic review and meta-analysis. Sports Med.Jan; 46(1):67-77 (2016). DOI: 10.1007/s40279-015-0379-7
6. Parcha, V.,Heindl,B.,Kalra,R. et al. Insulin resistance and cardiometabolic risk profile among nondiabetic American young adults: insights from NHANES. The Journal of Clinical Endocrinology and metabolism, Vol 107, issue 1, pages e25-e37 (2022). https://doi.org/10.1210/clinem/dgab645
7. Sadaqa, M.,Nemeth, Z.,Makai, A. et al. Effectiveness of exercice interventions on fall prevention in ambulatory community – dwelling older adults: a systematic review with narrative synthesis. Front. Public Health. Sec. Aging and public health. Vol 11 (2023). https://doi.org/10.3389/fpubh.2023.1209319
8. Zhang, S.,Huang, X.,Zhao, X. et al. Effect of exercice on bone mineral density among patients with osteoporosis and osteopenia: a systematic review and network meta-analysis. Journal of Clinical Nursing (2021). https://doi.org/10.1111/jocn.16101