Our modern day environment keeps our immune systems on red alert.  Chronic inflammation is the simmering result and contributes to heart disease, memory problems, type 2 diabetes, and many more ailments and autoimmune problems that rob us of LIVING YOUNGER.  But there’s good news!  Also known as weight-bearing exercise, resistance training reduces inflammation.


It is interesting to look at the top ten causes of death in 1900 compared with 2010.  Since they generally didn’t have flushing toilets, running water, or garbage pickup, infectious diseases were the common denominator and killed many people before their second birthday. A hearty immune system was essential. Here are the top ten reasons people died around 1900:


  1. Pneumonia/Influenza
  2. Tuberculosis (This killed my grandfather when my father was three years old)
  3. Gastrointestinal Infections
  4. Heart Disease
  5. Cerebrovascular Disease (strokes)
  6. Nephropathies
  7. Accidents
  8. Cancer
  9. Senility
  10. Diphtheria


Today, we have a different set of challenges.  Fast food, indoor and outdoor air pollution, endocrine disruptors, chronic stress, sleep deprivation, obesity, and less daily physical movement are definite chronic health threats that have changed the horizon.  Now, compare the above list with the top ten causes of death in 2010:


  1. Heart Disease
  2. Cancer
  3. Non-infectious airway diseases
  4. Cerebrovascular Disease
  5. Accidents
  6. Alzheimer’s Disease
  7. Diabetes
  8. Nephropathies
  9. Suicide
  10. Pneumonia/Influenza  


Our immune systems were designed to protect us from short-term inflammation, like the healing of a splinter or a wound.  They can battle invaders such as bad bacteria, viruses or parasites on a short-term basis via the classic signs of acute inflammation:  pain, heat, swelling, redness, and temporary loss of function.  This process requires an increase in metabolism and lasts for a few days to a few weeks, at most.  


Doctors were aware of only this acute inflammation for thousands of years.  When the low level, systemic, and persistent inflammation starting becoming apparent, they initially called it “cold” inflammation because it doesn’t produce the typical heat of acute inflammation.  Interestingly, this chronic inflammation actually slows the metabolism instead of speeding it up.  It’s the difference between a raging fire that is contained and a smouldering fire that keeps spreading.  


Resistance training is the current name for exercising your muscles using an opposing force, like your own weight, dumbbells, bricks, or resistance bands. It is any exercise that causes the muscles to contract against an external resistance with the expectation of increased strength, endurance, tone, or mass.  It’s a great place to START SOMEWHERE if you want to decrease inflammation in your body.


Even in the absence of obesity, proinflammatory factors such as stress, pollution, and lack of sleep can be linked to disease and debilitation. Resistance training reduces inflammation, which slows chronic illness and therefore slows aging.  Another way to say it is that exercise helps you LIVE YOUNGER.  Woohoo!  That’s a good thing!  Today is the best day to just START SOMEWHERE!

Resistance Training Reduces Inflammation

Resistance Training Reduces Inflammation