Bringing out the big guns!
With this month’s article I’m bringing out the big guns! And what I mean by that is I’m talking about muscles! As a person who likes regular exercise for my physical and mental health, these days I’m no longer solely pushing myself with cardio types of movement to keep fit. More recently I’m focussing on building biceps and banishing bingo wings now that I’m over 50!
Did you know that on average we lose 5% to 8% of our lean muscle every 10 years after you pass 30, and that percentage increases once you turn 60. Women over 50 need lean muscle to maintain muscle strength, bone strength and to stabilise our joints, which can prevent injury.
Having always enjoyed running, I was shocked and very pleasantly surprised by how much I improved my balance so quickly once I started using weights. I began slowly building up week by week and now weight train 2 or 3 times a week.
I’ve also felt the benefit during my perimenopause journey as strength training increases muscle mass, which in turn boosts metabolism. This can be particularly beneficial during menopause when many women experience weight gain and changes in body composition. Building muscle through weight training can help women manage their weight and maintain a healthy body composition.
Thinking about the benefits of weight training for aging in more detail. When I was studying to become a Health coach one thing I was taught was that one of the main reasons for people being moved into care homes when they get older is that we become unable to do simple enough things like getting on and off a toilet. Mobility issues are causing us to lose our independence. This really hit home and from then on it’s featured in my thoughts about how I want to age and be healthy for a long life.
Recent studies about life expectancy have shown that although men and women are living into their 80’s, 5 out of 6 people will have a chronic disease by the time we reach 63 years old meaning we’ll live a fairly long life but not without medication and pain.
Last week I listened to a Podcast called The diary of a CEO with the incredible Dr Andy Galpin and he talked about the two major things that will help decide how long we live and how healthily we age.
These two things were, grip strength and leg strength. Several studies have shown that lower grip strength is associated with higher mortality rates. Grip strength serves as a useful predictor of overall mortality, with weaker grip strength indicating a higher risk of death from various causes, including cardiovascular disease, cancer, and respiratory illnesses.
Weak grip strength may also indicate poor cardiovascular fitness and an increased risk of heart disease and stroke.
Strong legs are essential for maintaining mobility and independence as we age. Leg strength enables us to perform everyday activities such as walking, climbing stairs, getting in and out of chairs, and maintaining balance. With stronger legs, older adults can continue to engage in activities that are vital for independent living.
Starting an exercise regimen for leg and grip strength should be approached gradually and with consideration for individual fitness levels and any pre-existing health conditions. Here's a general guideline for getting started
Consult with a healthcare professional: Before beginning any new exercise program, especially if you have pre-existing health conditions or concerns, it's important to consult with your healthcare provider to ensure that the exercises you choose are safe and appropriate for you.
Warm-up: Begin each workout with a brief warm-up to prepare your muscles and joints for exercise. This can include 5-10 minutes of light aerobic activity such as walking, cycling, or marching in place, followed by some dynamic stretches for the legs and wrists.
Leg exercises:
Bodyweight exercises: Start with simple bodyweight exercises such as squats, lunges, and calf raises. These exercises target multiple muscle groups in the legs and can be modified to suit different fitness levels.
Grip exercises
Static Holds: Fill the shopping bags with heavy items such as canned goods or bottles of water. Hold the bags by the handles with your arms extended down by your sides and simply hold the position for as long as you can, focusing on gripping the bags tightly.
These simple exercise can start you on a path to greater mobility as we age.
If you’d like my support for motivation and guidance on healthy aging please email me at sarah@sarahstannard.com or call me on 07702000771