Low Muscle Mass and Strength
Strength and endurance form the basis of leading an active, thriving life and preventing functional decline (1,2). Low muscle mass and strength (sarcopenia) are associated with poor physical function, predictive of future mobility impairment and physical dependence (3). Older adults who participated in an evidence based strength and conditioning training program were able to significantly increase muscle mass and strength (3). Improvements have been achieved in individuals in their 90’s; so it’s never too late to start (4)!
Cardiovascular Disease
Cardiorespiratory fitness, muscle mass and strength are associated with reduced risk for cardiovascular disease and mortality (5,6). Improvements in these factors directly address the major risk factors associated with cardiovascular disease, including: blood pressure, blood lipids, blood glucose levels and vascular function (7). Participation in high intensity exercise programs show very low rates of major adverse cardiac events and are greatly outweighed by the risk of a living a sedentary lifestyle (8).
Diabetes/Metabolic Function
After only three months of a two-times per week, supervised, whole body resistance training, over one-third of older, prediabetic participants were able to achieve normal glucose levels (9). Participants who engaged in regular training were able to reduce their risk of developing diabetes by one-third over an 18 year follow up (10). Considering that persons with type 2 diabetes have up to a fourfold risk of developing cardiovascular disease, maintaining healthy glucose levels is of paramount importance (11).
Brain Health/Dementia/Stroke
Cardiorespiratory exercise and strength training have shown powerful effects in modifying risk factors for stroke and have numerous benefits for brain health and function, including: improved reaction time, maintenance of brain tissue, improved memory, improved cognitive function and prevention of cognitive decline (12,13,14). High intensity exercise has been shown to be the most effective type of exercise to improve cognition in adults with mild cognitive impairment (15,16).
Osteoporosis/Bone Health
Recent studies have shown that women with osteoporosis/penia who attended small group high-intensity resistance and impact training sessions improved bone mineral density when compared to low intensity training groups. Furthermore, these programs were shown to be very safe and had high levels of voluntary participation (17).
Cancer
Regular physical activity is associated with a reduced risk of developing cancer, dying from cancer and improving cancer prognosis (18,19,20). Muscle mass and strength are inversely associated with cancer mortality (21,22). For individuals who have been diagnosed with cancer, regular performance of strength and conditioning training had a protective effect on cancer-specific mortality, cancer recurrence and all-cause mortality (23).
Arthritis
Numerous clinical trials and clinical guidelines have concluded that exercise therapy and education, delivered by physical therapists, are effective, first-line treatments for treating osteoarthritis (24). Individualized exercise therapy programs provide at least as effective pain relief as pain medications, without serious adverse effects regardless of how bad your x-rays appear.
Low Back Pain
Evidence-based, clinical guidelines state that physical therapy and exercise should form the basis for low back pain treatment and prevention and that imaging, rest, opioids, spinal injections and surgery are significantly overutilized (25). Best practice reduces the focus on spinal abnormalities and advocate the promotion of movement and function (26,27).
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