We have all known since childhood that we should exercise, but the real value is in resistance training (strength training/weight lifting) as we age. Benefits of resistance training include: reversing bone and muscle loss, increased mobility, chronic disease prevention, reduction of hot flashes, stress reduction and improving skin health.
Reverse Bone and Muscle Loss
Bone loss and lean muscle loss begins in perimenopause and can result in osteopenia, osteoporosis and sarcopenia and can result in falls, fractures and even loss of independence. Bone scans are not routinely recommended for most women until age 65 and by then it may be too late.
You can reverse this trend through exercise and in particular resistance training such as lifting free weights and kettle bells, rucking, using weight machines, resistance bands or calisthenics with your own body weight. If you have a gym membership, you may be able to ask for a free training session to learn how to use the weight machines, or try a group class that incorporates weights such as cross fit, body pump or HIIT.
Increased Mobility
Have you tried getting up off the floor lately? You may be noticing that this and other movements are harder than they used to be, and if so, it's time to get more physically active. Sitting in a chair at your computer all day reduces mobility over time. Resistance training helps increase mobility over time. Take a break from your computer and practice squats, lunges, push ups, balancing and planks.
Chronic Disease Prevention
Did you know that cardiovascular disease (heart disease) is the number one cause of death for women in America? Regular exercise such as daily walking and resistance training can help reduce the risk of heart disease. We are living longer than ever, but living longer is only part of the picture. Preventing or delaying chronic disease not only add years to your life, but may also make those years healthier, happier and improve your overall quality of life.
Reduce Hot Flashes
Are you suffering from hot flashes? Studies show that resistance training reduces frequency and severity of hot flashes in postmenopausal women.
Stress Relief
A recent Gallup index poll of nearly 17,000 participants showed "U.S. adults who exercise at least 30 minutes every day or nearly every day are significantly less likely to report experiencing stress than those who don’t exercise. " These results were even stronger for women than men.
Skin Changes and GLP1
Perimenopause, menopause and the normal aging process bring bone, muscle and subcutaneous fat loss in the face and a reduction of skin collagen and elasticity. This loss can lead to wrinkles and drooping skin at the jaw line. Hormone fluctuation may cause redness and brown spots and other skin changes.
Exercise is one of the 5 pillars for skin health according to Dr Saranya Wyles a dermatologist at the Mayo Clinic who was recently on the Mel Robbins podcast. In this podcast Dr Wyles discussed fascinating new research showing exercise, particularly resistance training, can help with skin repair, skin tightening and bone and muscle rebuilding to help replace the bone and muscle scaffolding in the face.
If you are one of the 28 million Americans taking a GLP1, you may experience additional skin thinning, sagging and volume loss in your face due to rapid weight loss. Dr Wyles recommends to start weight training early in the process of taking a GLP1.
Do you resist resistance training?
A fellow coach of mine once asked me, "What is your resistance to resistance training?" I responded that "I don't feel comfortable working out in the weight room at the gym." Overtime I have realized that I had a limiting belief that working out in the weight room was the only way for me to truly get the benefits of resistance training.
Recently I decided to put those limiting beliefs to the test and started attending a Body Pump class at my gym. I can't stop talking about it, because it makes resistance training fun! I love the friendly and supportive group class structure and the music is great! I can already feel my strength and endurance improving.
What is your resistance to resistance training? What are your limiting beliefs?
I offer compassionate coaching in support of building your health and wellness through evidence based lifestyle practices. Would you like support in starting a new routine?