"Exercise strengthens the entire human machine — the heart, the brain, the blood vessels, the bones, the muscles. The most important thing you can do for your long-term health is lead an active life."
Unfortunately, many make the mistake of focusing on cardiovascular exercise to the exclusion of everything else. Strength training is overlooked by many for a number of different reasons. Women may think they'll bulk up and look manly, the elderly might worry about it being too strenuous or dangerous, and parents might think weight training is too risky for their children for these same reasons.
The truth is, nearly everyone, regardless of age or gender, will benefit from strength training. Working your muscles will help you shed excess fat, maintain healthy bone mass and prevent age-related muscle loss.
Load-bearing exercises help counteract bone loss and postural deficits that occur with each passing year. During your youth, bone resorption is well-balanced, ensuring healthy bone growth and sustained strength. However, as bone loss accelerates, it starts to outpace your body's ability to create new bone. The more sedentary you are, the weaker your bones get as a result.
The same can be said for your muscle, and without good muscle tone, your mobility starts to suffer. Worse, muscle weakness in combination with brittle bone structure is a recipe for falls that can result in crippling disability.