Eleven Reasons Strength Training in Midlife Improves Health
Your body is a gift. Every fiber of your body — each of the eleven elements that comprise your body — has carried you through your life. Your body held hands, loved others, gave hugs, perhaps birthed babies, and cared for others.
Indeed, it has sometimes betrayed us, become ill, suffered broken bones, endured surgeries, and as we age, has begun to creak and groan. For some, it may not move at all or how we want it to. But, your body is a gift, and moving it can be a reminder that we do so because we can.
For all but a few, our body doesn’t look the same in midlife as it did two to three decades ago. Yes, it’s ok to reminisce about that 30-year-old body, but rather than compare the current body to its younger version, be grateful for how far it has brought you in this life and for the journey still ahead.
Movement helps a body adapt, grow, heal, and stay healthy. Just watch a baby, toddler, or young child, and you know this is true. Movement helps prevent and repair injuries.
Your body is also the thing that can prevent you from having the quality of life you desire in your older years. With few exceptions, the better you treat your body - the more movement you give it - the better it will treat you.
It is never too late to start. Be good to your body, and it will be good to you.
Focus now on how to move your body to stay strong and enable you to do the things you want. Think about the events or experiences our parents or grandparents didn’t get to enjoy at our age.
How do you know what movement your body needs? Try this reflection exercise. Close your eyes for five minutes and imagine what you want to be doing in your 90s. Yes, your 90s; if you have great genes or can life hack your way towards being a centenarian, what do you want to have the capability of doing? Next, think about what you need to do in your 60s, 70s, and 80s to live out that dream?
Chances are high that everyone imagined a life full of movement and strength rather than one where they’re sitting in an armchair watching tv or in a rocking chair on the porch watching the world pass by. Consider whatever visualization you had of your future fit and healthy self to be your version of winning the gold medal at the centenarian Olympics. And, everyone knows if you want to make it to the Olympics, you have to train for it.
The only way to have a high quality of life is to maintain a strong and active body. If you don’t feel that is your body today, then it’s time to train to get the strong body you deserve and to have the one you need. What do you physically need to do now to have the physical life you want later?
How do you do that? You move. You train your muscles. Your muscles will adapt and grow stronger. Yes, cardiovascular fitness (aerobic) and physical activity are essential, but most women focus too much on those exercises and neglect strength training. If you love your cardio workouts, you can always combine more muscle strengthening exercises into your cardio routine.
Strength training is one of the cornerstone things women can do to improve their health span to live vibrantly and energetically for as long as possible. As we age, the body declines first, then disease begins. The best way to offset illness is to prevent the body from deteriorating. And the best way to do that is to maintain muscle mass.
Many things happen when you start doing resistance training, weight lifting, or even bodyweight exercises to strengthen your muscles.
You will:
Increase stability and balance, which helps you better control your body in space.
Experience better bone health. After age 65, the risk of death within one year of breaking a hip or femur during a fall is 30-40 percent.
Change your metabolism, helping to prevent metabolic syndrome (pre-diabetes).
Manage weight because you’ll burn more calories as your body composition changes.
Move throughout your day more easily. Lifting heavier items, climbing stairs, bending over, and getting up from the floor will all go more smoothly.
Stave off the frailty that comes with age. Falls due to a lack of muscle mass are almost entirely the cause of accidents and death after the age of 75
Increase joint mobility and decrease non-arthritic joint pain, which prevents injuries,
Have greater independence, so you tire less quickly and can do more physical things.
Improve appearance. Most women appreciate their appearance more after starting a strength training program. Improved muscle tone smoothes skin.
Have the energy you desire to move through your day doing the things you dream of doing.
Improve your mood, and overall just feel better!
Now is the time to be your best kick-ass self and flourish after 50.
As you strength train, it’s also important to ensure you eat enough protein. Check out our 90-Day Protein Journal for a guided tool to help you build a new daily habit that sticks!
Check out other blog posts from Rumblings Media on becoming fitter and physically active in midlife.
Together we Rumble!