This week’s Wellness Newsletter is here.
The BBC reported on a really interesting study that was published this week 🙂
Research coverage summarising the study from Harvard
Could Strength Training Help You Live Longer?
This week, a fascinating new study was published that reinforces strength training is one of the most important things we can do as we get older.
The research followed more than 147,000 adults over a 30-year period and found that people who completed between 90 and 120 minutes of strength training each week had a significantly lower risk of early death compared to those who did none.
Even more interesting, the greatest benefits were seen when strength training was combined with regular aerobic exercise such as walking, cycling, swimming or fitness classes.
For women in midlife and beyond, this is particularly important.
As we age and move through menopause, we naturally lose muscle mass. This loss of muscle can affect metabolism, bone density, balance, mobility and overall quality of life.
Strength training helps to:
• Maintain and build lean muscle mass
• Support healthy bones and reduce the risk of osteoporosis
• Improve balance and reduce falls risk
• Increase confidence and independence
• Improve blood sugar regulation and metabolic health
• Support healthy weight management
• Enhance energy levels and everyday function
Many women still believe that cardio is the most important aspect of physical fitness , but the evidence is becoming clearer every year.
Walking is wonderful.
Pilates is fantastic.
Mobility work is essential.
But adding dedicated strength training into your weekly routine may be one of the most powerful investments you can make for your future health.
The good news?
You don’t need hours in the gym.
The research suggests that around 90–120 minutes per week may be the sweet spot. That’s just two or three 30–40 minute strength sessions each week.
Whether you’re using dumbbells, kettlebells, resistance bands, bodyweight exercises or attending a Lift Lean class, every session counts.
My challenge to you this week:
*Schedule two strength sessions into your diary. (Or join me for a daily strength training class online!!)
It’s something we have known for decades but its awesome to see the actual research that supporters Weght Trainig & Cardio for healthy aging!
Strong really is the new healthy.
Are you weight training consustently?
Let me know 🙂
Love
Rachel
07976 268672
Join me ONLINE for a Class
If you would love to move with me online I am offering All access to all of my daily online classes and courses for half price which is only £20 you get the full timetable of classes plus access to all my wellness courses including
• 7 Day Healthy Habits
• 14 Day Menofit Course
• 5 Day Midsection Meltdown
• 7 Day Menofit Bootcamp
• 7 Day Beat the Bloat
• ELEVATE 4 Week Programme
• Get Active 14 Day Programme
• Lift Lean 7 Day Challenge
• Menofit Midsection Meltdown
• Menofit 21 Day Programme
• 14 Day Menofit Programme
• 7 Day WalkFit Programme
