Lifting Weights: Good For Your Middle, and More!

May 9, 2011

by Linda T. Gottlieb, MA, CPT, CET

Sometimes we think of exercise, especially activities like resistance training, or lifting weights as a vanity thing. We see so many men and women on TV or the internet that look like chiseled sculptures and think "well, that's certainly not me!"

We don't have to be a body builder, however, to reap the multiple benefits of lifting weights.

As we age, our reproductive hormones decrease, causing fat storages to shift to our abdomens. Have you noticed this phenomenon? I know I have! Luckily, scientists have discovered a sure fix, bet you guessed it: lifting weight.

Resistance training is a great way to increase your metabolism. The more lean muscle mass (vs. fat) you have, the more calories your body is using even when you are sitting on the sofa watching TV. Lifting just 5 pound hand weights twice a week for 30-45 minutes whittles your middle, and cuts your odds of gaining more by 66%.

For some cancers, having extra fat, especially in the midsection, is a metabolic buffet for the disease, so staying as lean as possible can help minimize the chances of recurrence. The additional benefit is getting and keeping you in top physical shape to handle treatment and side effects more comfortably.

After surgery, strength training can help not only improve body composition, but flexibility and balance as well. Holding 5 pound hand weights while standing on one foot, balancing, or lightly weighting your surgically affected arm or leg (start with no weight and minimum movement) while extending your limb is a good way to regain your range of movement and strengthen the weak side. I suggest you work with a certified personal trainer or your therapy team to get started safely.

However you look at it, getting and remaining strong is a great way to "power age" and center yourself during your cancer experience.