Weight training offers numerous benefits for older individuals, including reductions in body fat and enhancements in muscle strength and mass. These improvements are pivotal for maintaining functional independence and reducing the risk of falls and injuries. Moreover, recent studies have highlighted weight training’s positive effects on the mental health of older adults, particularly those grappling with anxiety and depression.
The findings of a study published in Psychiatry Research are significant, as they corroborate the benefits of weight training for older individuals. This comprehensive review and meta-analysis of over 200 articles, conducted by Paolo Cunha, a postdoctoral fellow at the Albert Einstein Jewish-Brazilian Institute of Education and Research in São Paulo, Brazil, underscored resistance training as one of the most effective non-pharmacological strategies for healthy ageing, with notable benefits extending to mental well-being.
The study’s revelations are promising, indicating that weight training not only alleviates symptoms of anxiety and depression in the general populace but also exerts a more pronounced effect on individuals diagnosed with these disorders. Cunha pointed out that age-related declines in muscle strength and mass might exacerbate mental health issues due to various physiological changes controlled by the brain.
Furthermore, weight training in a group setting fosters increased social interaction, adding another dimension to its mental health benefits. The investigation also outlined optimal training structures for improving mental health, recommending weight training exercises three times a week, with three sets per exercise, focusing on six critical exercises. Quality over quantity is emphasised, with shorter sets yielding better outcomes.
Edilson Cyrino, the study’s principal investigator, noted that diverse resistance training programmes tailored to older individuals consistently yield improvements in symptoms of anxiety and depression, regardless of intensity or volume. The researchers observed that training with machines and free weights yields superior mental health benefits compared to exercises involving elastic bands or callisthenics, likely due to better control over intensity and volume.
Despite weight training’s evident mental health benefits, the researchers acknowledged the need for further research to elucidate underlying mechanisms. They highlighted the limitations of most existing studies, which suffer from small sample sizes, impeding a comprehensive understanding of the phenomenon. However, the burgeoning field offers ample opportunities for future advancements, inviting the audience to be part of this journey.
Cunha is currently engaged in a collaborative project with the Research Group on Clinical Intervention and Cardiovascular Disease to explore the impact of prolonged sedentary behaviour on vascular and cognitive functions in older adults, underscoring the multifaceted nature of research to promote the well-being of ageing populations.
More information: Paolo M. Cunha et al, Can resistance training improve mental health outcomes in older adults? A systematic review and meta-analysis of randomized controlled trials, Psychiatry Research. DOI: 10.1016/j.psychres.2024.115746
Journal information: Psychiatry Research Provided by Fundação de Amparo à Pesquisa do Estado de São Paulo
