Midlife is when resistance training becomes more important than cardio in terms of staying fit, as it helps keep your bones, muscles and joints strong, says longevity and fitness expert Victoria Anderson.
WORDS: VICTORIA ANDERSON. IMAGES: SHUTTERSTOCK AND VICTORIA ANDERSON.
1 BUILDS LEAN MUSCLE
Muscle mass and function reduces as individuals age, declining by approximately one per cent per year from around the age of 30, and then accelerating to around 1.5 per cent per year by the age of 501. Eventually, we begin to lose around 3-8 per cent of our muscle mass each decade, which later in life can prohibit the ease of carrying out day-to-day tasks such as getting up from a chair or the floor, climbing stairs or being able to walk further distances2.
Lower levels of muscle mass and strength have been associated with a higher risk of all-cause mortality compared to those with higher levels of muscle mass3. By engaging in resistance training early and consistently, individuals not only mitigate the effects of age-related muscle loss but promote the growth of lean muscle tissue, which contributes to overall wellbeing and longevity.
2 STRENGTHENS BONES
Resistance training has been demonstrated to increase bone mineral density, which reduces the risk of osteoporosis and fractures, particularly as we age. From midlife and beyond, our risk of falls and therefore our risk of fractures increases. Resistance training can help to activate osteoblasts, which promotes the bone-remodelling process and, in turn, creates density, strength and more resilience in our bones to help prevent osteoporosis4.
3 BOOSTS METABOLIC HEALTH
Resistance training has been shown to increase insulin sensitivity, which means the body becomes more efficient at utilising insulin to uptake glucose into cells to reduce excess fat storage. This is particularly important for individuals with insulin resistance or type 2 diabetes, but also for the wider population in the prevention of type 2 diabetes and cardiovascular disease. Strength training can also help reduce visceral fat, and by decreasing abdominal fat, strength training can improve overall metabolic health and insulin sensitivity. Studies have demonstrated improvements in insulin sensitivity following strength training interventions5.
4 IMPROVES POSTURE
Resistance training is essential when it comes to enhancing posture, offering a range of benefits that promote spinal alignment and overall musculoskeletal health. Through targeted exercises that strengthen key muscle g
