LOVE TO LIFT!

Lifting weights isn’t just for bodybuilders or football players anymore. Thankfully a much needed trend of strength and resistance training is taking hold and I’m happy to champion this movement and explain the crucial importance of you jumping on this healthy bandwagon!

First of all, if you’re a woman over 30 reading this post, did you know that we start to lose bone density and muscle mass in our 30’s? Apparently our bodies are programmed to be in our peak health period during our child-bearing years, which biologically speaking ( I know this doesn’t reflect current lifestyle trends and practices and is a tad bit antiquated) is in our late teens to late twenties.  Beyond this, it is as if our bodies begin a long and drawn out decline and aging related ailments set in.  Depressing huh? But the good news is, it doesn’t have to be this way!  We know so much more about our bodies, resilience, nutrition and fitness principles to be able to live long lives full of vitality and purpose.  

Some facts to consider.  Over the age of 30, women are losing 2-3% bone density each year.  This is a direct contributor to osteoporosis, joint pain and problems, difficulties with balance and so much more.  Men and women also start to lose at least 1% of our muscle mass each year over the age of 30.  This loss of muscle mass can have so many negative effects on our body and lifestyle. The less muscle we have, the lower our metabolic rate is (how many calories we burn at rest).  When we lose muscle we start to lose our functional abilities, and everyday tasks become harder (stairs, lifting objects, carrying things, balance etc).  Lean muscle mass is more than just a contributor to strength and aesthetics.  Muscle mass is foundational to long term health , metabolic health, longevity, and resilience to disease.  Developing and maintaining lean muscle plays a huge role in glucose regulation, hormone balance, and energy expenditure. It is a fantastic protective measure that gives you an invaluable buffer against aging and chronic conditions associated with the aging process.  We know that many diseases are linked to inflammation in the body, and a powerhouse fighter of inflammation is your body composition of lean muscle mass. 

A brilliant health professional and advocate of healthy aging, Dr. Gabrielle Lyons has stated: “Muscle is  the Holy Grail of aging well”.  Think about the significance of this.  And if you accept this to be true, then exercise and lifting weights are the magic pill that is accessible to everyone to give you an invaluable insurance policy against age related disease and illness.  Exercise, and in particular exercise that includes lifting weights decreases all causes of mortality across the board!  We can ward off disease, aging poorly, and inflammation when we have more muscle on our bodies. We will have a faster metabolism, so we will burn more calories at rest; we will have an easier time maintaining our healthy body composition. We  automatically burn more fat during exercise when we have more muscle on our bodies.  And let’s talk again about our joints!  Joint health is critical to aging well and maintaining a vital, active lifestyle.  Our joint strength and stability becomes compromised as we age, especially at menopause, because of the change in hormones.  So when we lift weights and lift heavier weights, we stimulate those tendons around the joints to increase their tension which increases stability and strength in the joints. All of this means overall less pressure on the joints as we engage in our regular daily activities. 

So if I haven’t made the case strongly enough to get you to pick up those weights, let’s talk for a second about the mental health benefits to exercise and lifting.  Physical activity releases powerful hormones called endorphins.  These are neurotransmitters that promote feelings of happiness, joy, contentment and reduce feelings of stress and anxiety. Engaging in a regular exercise routine that includes weightlifting will boost your mood, enhance your cognitive function, and contribute to overall mental well-being.  These are crucial in helping to combat the challenges that come with aging, such as depression and cognitive decline.

The evidence is clear and the reasons are strong.  For more information on how to lift weights and lift heavier weights safely, follow along on this page.  I will be discussing this more in blog posts and I am designing a short video program on how to successfully and safely navigate the world of exercise that includes challenging weight lifting to help you on your journey to living a long life full of vitality, energy and joy. 

Melissa