Researchers analyzed more than 200 articles to track the relationship between resistance exercise and mental health; they have even identified the most advantageous training model
AGÊNCIA FAPESP – The practice of bodybuilding by the elderly it can promote the reduction of body fat and the increase in strength and muscle mass, contributing to functional autonomy and reducing the number of falls, injuries and fractures. Additionally, recent studies have shown that strength training can also provide benefits mental health of the elderly population, especially in the case of individuals who already suffer from anxiety and depression disorders.
These benefits have been confirmed by a study published in the magazine Research in psychiatryin which More than 200 articles on the topic were systematically reviewed. The analysis was conducted by Paolo Cunha, a postdoctoral researcher of FAPESP (São Paulo State Foundation for Research Support) at the Albert Einstein Institute of Teaching and Research (IIEPAE).
“Resistance exercise has been shown to be one of the best non-pharmacological strategies for healthy aging, promoting numerous overall health benefits, including improved mental health,” says Cunha.
According to the researcher, the results obtained are very promising. In addition to improving the symptoms of depression and anxiety in the general population, weight training appears to have a greater effect on people who have a confirmed diagnosis of anxiety disorders and depression.
“Epidemiological studies have revealed that reduction in strength and muscle mass is a naturally associated event agingmay be associated with an increase in mental health problems, as there are several physiological mechanisms that cause functional and structural changes and are controlled by the brain“, emphasizes Cunha.
The researcher also highlights another important benefit for mental health: if performed in a group, weight training allows you to achieve greater results social interaction among practitioners.
Recommended training
The survey also revealed the best ways to structure training to improve mental health.
“The way in which training is carried out appears to influence the results achieved. The information produced so far suggests that the ideal for this audience and this purpose is do weight training three times a week, with three sets of each exercise and sessions that are not too long – Apparently six exercises are enough. Do less, but do it well: a short series brings more results. This information is very relevant, as there are no guidelines yet with specific recommendations for resistance training focused on mental health parameters,” says Cunha.
While there is much variation in how resistance training programs are prescribed for the health, independence, and quality of life of older adults, the majority of these programs result in improved symptoms of anxiety and depression, directly or indirectly, regardless of intensity. and the volume applied to training, underlines Edilson Cyrino, professor at the State University of Londrina (UEL), researcher responsible for the study and coordinator of the Active Aging Longitudinal Study, a project started in 2012 with the aim of analyzing the impact of resistance training on parameters related to the health of elderly women.
Another point observed by the researchers was this the use of weight training equipment appears to be more beneficial for mental health compared to resistance exercise methods that involve, for example, the use of rubber bands or your own body weight. “Although there are no statistical data comparing the two types of training, the prescription of resistance exercises with the use of equipment has proven to be more suitable, providing a better result on the mental health of the elderly, considering that it is possible to better control the intensity and volume of exercise,” explains Cunha.
In the article, the researchers point out that, despite the indisputable relationship between bodybuilding and mental health, there are still important gaps to fill. “In general, most studies have been conducted with few volunteers, which makes it difficult to understand how this phenomenon occurs and what the main mechanisms involved would be. It is therefore an area of research that is gaining ground in recent years and which there is still a lot to do”, concludes Cunha.
The researcher is currently conducting a project in collaboration with the Clinical Interventions and Cardiovascular Diseases (Gepicardium) Research Group at the Israelita Albert Einstein Hospital with the aim of analyzing the impact of long periods of sedentary lifestyle on vascular dysfunction and on the reduction of cognitive function in the elderly.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
