CASE STUDY: Not only does Weight Resistance Training Benefit the Body but the Mind as Well

You probably know that strength training has many physical health–related benefits, including:

• a lower risk of all causes of death
• fewer heart attacks and strokes 
• improved body composition (Garber et al. 2011)

However, did you know that it can also help with your mental health? O’Connor, Herring and Caravalho (2010) completed an extensive review of the research on this topic, admitting only studies that met certain criteria for quality research. 

So what does the research show? Amenda Ramirez, who has a degree in exercise science from the University of New Mexico, Albuquerque (UNM), and Len Kravitz, PhD, the program coordinator of exercise science and a researcher at UNM, summarize highlights of the findings below. 

Resistance Training and Anxiety

While it is normal to experience anxiety in relation to interviews, tests, new challenges or performances, prolonged anxiety is associated with sleep disruptions, mental distress, bodily pain, poor health and limitations to physical activity. From the seven resistance training studies on this topic that met the criteria for inclusion in the review, the researchers conclude that resistance training is a meaningful intervention for people suffering from anxiety. Interestingly, two of the seven studies compared the effects of high-intensity resistance training (exercises performed at 80% of 1-repetition maximum [1-RM]) with the effects of moderate-intensity training (50%–60% of 1-RM) and found that the lower intensity was more effective in reducing anxiety. 

Resistance Training and Improved Brain Cognition 

Cognition refers to your brain’s processing ability to obtain knowledge through thought, experience and the senses. Cognition research attempts to determine how we transform events and experiences into stored memory, which can be recovered and used to complete mental and physical tasks. Highly associated with cognition is executive function, the “command and control” conductor of cognitive skills. This brain control center manages all of the tasks in your life, such as writing an article, doing a research project, preparing for a class and organizing a trip. A great amount of research on exercise and cognitive function has been completed with older adults as subjects, as it’s been felt that exercise might offer this population consequential benefits in this area (Colcombe & Framer 2003). O’Connor, Herring and Caravalho note that seven randomized controlled studies show that resistance training improves several aspects of cognition in healthy older adults. Uniquely, one of the most profound effects is a marked improvement in memory and memory-related tasks. Additionally, it appears that improved executive function is a major benefit, both of resistance training (Anderson-Hanley, Nimon & Westen 2010) and of cardiovascular exercise (Colcombe & Framer 2003). 

Resistance Training and Self-Esteem 

Self-esteem is a person’s self-opinion. High self-esteem is strongly associated with positive physical and mental well-being. Resistance training has been shown to improve self-esteem in healthy adults (both younger and older), in populations with cancer or depression and in people undergoing cardiac rehabilitation. 

Resistance Training And Sleep 

As you have probably already experienced, insufficient sleep is a problem for your physical and mental health! Consistent sleep deprivation (less than 6 hours a night) is associated with:

• cognitive impairment
• mental illness
• hypertension
• obesity
• cardiovascular disease
• stroke
• daytime sleepiness
• motor vehicle accidents
• an overall diminished quality of life

The research indicates that physically active people usually have healthy sleep patterns and a lower risk for sleep apnea. Furthermore, depressed persons with sleep disorders show a 30% improvement in sleep from a regular resistance training intervention. These results appear to become most effective after 8–10 weeks of consistent resistance training.

References
Anderson-Hanley, C., Nimon, J.P., & Westen, S.C. 2010. Cognitive health benefits of strengthening exercise for community-dwelling older adults. Journal of Clinical and Experimental Neuropsychology, 32 (9), 996–1001. 

Colcombe, S., & Framer, A.F. 2003. Fitness effects on the cognitive function of older adults: A meta-analytic study. Psychological Science, 14 (2), 125–30. 

Garber, C.E., et al. 2011. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43 (7), 1334–49. 

O’Connor, P.J., Herring, M.P., & Caravalho, A. 2010. Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4 (5), 377–96.

Case Studies Show that Massage Eases Low-Back Pain

For chronic low-back pain, massage therapy seems to be more effective than medications, physical therapy, education and exercise. These findings—from a randomized controlled trial conducted by researchers at the Group Health Research Institute; the University of Washington, Seattle; the Oregon Health & Science University, Portland; and the University of Vermont, Burlington—were published in the Annals of Internal Medicine (2011; 155 [1], 1–9). The study’s purpose was to compare the short-term and long-term effects of structural massage, relaxation massage and usual care for people with chronic low-back pain.

Investigators randomly assigned 401 people who had been experiencing nonspecific chronic low-back pain for at least 3 months to one of three groups: structural massage, relaxation massage or usual care. Structural massage focuses on specific pain-related soft tissue. Relaxation massage (e.g., Swedish massage) promotes overall relaxation through long strokes, kneading, circular movements or vibration. Usual medical care consists of medication, physical therapy, back exercises and education. Massage subjects received a 1-hour massage once per week for 10 weeks. All participants were assessed for symptoms, medication use and functional ability at the end of 10 weeks and again after 6 months and 1 year.

Data analysis showed that patients in both massage groups spent fewer days in bed, were more active and used less anti-inflammatory medication than those who received usual care. After 10 weeks, function had significantly improved in twice as many massage patients as usual-care patients. Lead study author, Daniel C. Cherkin, PhD, senior investigator at Group Health Research Institute, said, “We found that massage helps people with back pain to function even after 6 months. As expected with most treatments, the benefits of massage declined over time.” After 1 year, massage benefits were no longer significant.

Cherkin and colleagues advised doing further research to determine why massage therapy is so effective and why both structural and relaxation massage are equally effective.