Walking is brilliant. It’s accessible, affordable and enjoyable, plus it comes with many health benefits, which is why it forms the backbone of most government exercise guidance.
But it is strength that underpins all movement. If you don’t have the strength to get out of your chair and put one foot in front of the other, what good is being told to walk more?
This was the key takeaway from recent research led by Dr Michael LaMonte and his team at the University at Buffalo, which shows the immense value of building skeletal muscle with strength training. It found that, in more than 5,000 women aged 63 to 99, greater strength levels were strongly linked to a lower risk of death from any cause.
Maintaining muscle should be seen as a savvy investment. Muscle allows you to stand, move and remain independent, all while offering further perks that extend far beyond physical function. It powers our breath, regulates blood sugar levels, emits anti-inflammatory myokines and constantly chats with other bodily systems to keep things running smoothly. In short, muscle is the medical marvel you already own.
Here is how to maintain your body’s largest, and in some ways smartest, organ for decades to come.
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Why strength training matters
There is a wealth of research on the merits of aerobic exercise, such as walking, running, swimming and cycling. This is a major reason why it dominates government physical activity guidelines. There is far less research into strength training, and much of the data available centres around young, fit men.
By looking at the impacts of strength training in previously understudied demographics, such as women aged 60 and above, studies like this one from the University at Buffalo could change future exercise recommendations for the better.
“When women go through menopause and lose their body’s own secretion of oestrogen, the loss of skeletal muscle mass increases rapidly,” says Dr LaMonte. “We typically see a change in their body composition, where they start losing muscle and holding fat in the belly area, particularly. That’s not healthy.”
Both men and women also tend to become less active as they grow older, which can contribute to sarcopenia – the age-related loss of strength and muscle. Both menopause and sarcopenia are inflammatory processes, Dr LaMonte says.
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Read more: Sitting all day wreaks havoc on your hips and spine – here’s how to stop that from happening
There is limited research around strength training in older populations – but that is changing (Getty/iStock)
This shift impacts fitness. “Muscle strength is fundamental for getting the body from point A to point B, especially when you’re working against gravity.” But it also throws off chemical signalling between skeletal muscle and other systems in the body, such as the heart.
“Fat tissue tends to secrete chemicals called cytokines that are pro-inflammatory,” Dr LaMonte explains. “There’s quite a bit of evidence to show that, when skeletal muscle contracts, it secretes counterbalancing cytokines that are anti-inflammatory.
“This was discovered by a scientist named Bente Pedersen in the 2000s. She published a compelling series of papers showing that these cytokines, which she called myokines, had regulatory functions outside the muscle itself.”
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Exactly how skeletal muscle interacts with other crucial systems in our body is unclear, Dr LaMonte says. But it is constantly in deep discussions with them, and it is looking to help out where it can. For this reason, if you can keep your muscles strong and healthy, they can be a powerful force for good.
Read more: Expert warns why this daily habit is shortening your life – even if you exercise
Maintaining healthy muscle not only ensures independence and physical capacity, it can also lead to deeper-lying health benefits (Getty/iStock)
3 simple ways to gauge your strength
Dr LaMonte’s research used a series of simple tests to assess the strength levels of 5,472 women aged 63 and above:
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Grip strength: a dynamometer was used to assess grip strength, with people asked to hold their upper arm at their side, elbow bent at a right angle, then squeeze the machine as hard as possible. This is an indication of upper-body strength.
Sit-to-stand: people were timed to see how quickly they could stand up from a chair, then sit back down again five times with their arms across their chest. This is an indication of lower body strength.
Gait speed: a timer was used to see how long it took subjects to walk 2.5m.
Women with greater grip strength – a good signifier of overall strength levels – and faster sit-to-stand times had a “significantly lower death risk over an eight-year follow-up”, the study discovered.
“Gait speed is another one of the most potent predictors of mortality,” Dr LaMonte adds.
“I’d like to see the health care profession embrace functional health as much as they do the things they can prescribe drugs for – because you can’t prescribe a drug for this. It’s a behaviour, and I think that’s why it probably doesn’t get the same kind of attention. Nobody makes money from this, but people do die from it.”
Dr LaMonte also suggests another bonus test anyone can use as a sign they need to work on their strength levels:
The pickle jar test – this is a proxy for any everyday task. If you notice it starts to feel more difficult, this is a good indication that your fitness has decreased, and it would be beneficial to gain strength and muscle through exercise.
“When you can’t open the pickle jar any more, don’t just assume they’re making the jars harder to open,” Dr LaMonte says. “That’s a good indicator that you might be at a phase of life where your strength levels have changed unknowingly.
“The same applies when you go to pick up a grandchild or climb the stairs, and you find you’re huffing and puffing – it could simply be that you’re getting more out of shape, or in the worst case scenario, it could be indicative of disease.
“Be mindful of your body. It’s going to tell you where you’re at, and we don’t want an injury to be that indicator.”
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Read more: Four things you can do to reduce inflammation and cut heart disease risk, according to the experts
When daily tasks such as climbing the stairs start to feel markedly harder, it could be a sign that your strength levels are decreasing, Dr Michael LaMonte says (Getty/iStock)
How to start strength training at any age
The human body is a representation of the life it has lived, informed by genetics and altered by myriad interventions along the way. A robust life, filled with challenging physical tasks, often builds a robust body. As a result, someone who has always been active will likely find it easier to remain more active as they age.
“I wouldn’t want to convey a message that age becomes a constraint for people doing what they enjoy,” says Dr LaMonte. “I know people in their late, late years who still enjoy going to gyms and lifting weights. It’s effective for their strength goals, and the social aspect keeps them healthy in other ways.”
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However, if you are new to strength training and exercise generally, you need to start more conservatively. As with any new skill, there is an obligatory learning curve that allows your mind and body to adapt to the fresh stimulus without being overwhelmed.
“You can use simple bodyweight exercises like press-ups against a wall or sit-to-stands – US adults in their 70s and 80s spend around nine-and-a-half hours each day sitting down, so you could break this up by doing a few sit-to-stands every hour, or each time there is an advert if you are watching television,” Dr LaMonte says.
“Resistance bands are another good option, or even using soup cans or books as a form of resistance provides stimulus to skeletal muscles.”
The common denominator behind these exercises is the act of overcoming resistance. That resistance needs to be slightly challenging, relative to your individual strength levels, to trigger an increase in muscle and strength levels. By consistently doing a task that requires you to be stronger, you are telling your body you want it to adapt to handle it better. If the task feels easy, the body has no reason to make any changes.
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“If someone finds that lifting a soup can or book [for example, pressing it overhead 10 times] challenges them, that’s probably the level they should be working at, and they should not be trying to do more,” says Dr LaMonte. As you grow stronger, you can then gradually progress to slightly heavier items to continue to increase your strength levels.
“Older adults in particular should consult with their health care provider about the safety of beginning muscle-strengthening exercises,” Dr LaMonte adds.
In short, building and maintaining strength is important at any age. And if you do fall below this study’s 63-99 demographic, any strength and muscle you can develop now will likely serve you well for the rest of your life.
“We want to live as long as we can healthily, and I think resistance exercises are a part of that,” Dr LaMonte concludes. “When we can no longer get out of the chair and move around, we are in trouble.”
Read more: After 50, you need to train smarter – the eight rules for strength training in midlife, according to experts
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Read more: The science-backed two-minute daily workouts for improving heart health
Now is the time to recommit to your health in time to feel your best for all your summer activities! One to One Fitness Center offers several ways to save in March.
Members of the Case Western Reserve University community can take advantage of sign-up specials designed to reward themselves for creating healthy habits.
Individuals can get 50% off the initiation fee (regularly $50 plus tax) and earn back what they do pay by exercising eight or more days in both April and May. Learn more online about this deal on initiation fees.
Students also can get additional savings:
Graduate students who are enrolled for the spring semester receive summer membership free.
With Spartan Shape Up memberships, affiliate students pay just $40 per month for membership from now through May, and no initiation fee or security deposit is required.
Students also can pay $44 plus tax per month with a month-to-month, ongoing plan. No initiation fee or security deposit required.
One to One Fitness Center, owned and operated by CWRU, is known for offering personal, professional, friendly and clean services. Memberships include full access to the 28,000-square-foot fitness center, group exercise classes, validated parking in Lot 53, towel and locker service, and member discounts on programs and services.
Members also can add their spouse or partner to their account for $30 plus tax per month. The center also offers personal training, Pilates Reformer, massage therapy and sound bath therapy, swim lessons, and more.
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Visit the One to One Fitness Center website, email onetoone@case.edu or call 216.368.1121 for more information.
To help you do this, we’ve tapped our Start TODAY experts for simple tips to lighten up meals, move in ways that boost metabolism and and refocus our mindset to get motivated to keep working toward your goals. Apply their strategies and finish the month feeling lighter, more energized and motivated to move forward. Here’s the plan to make it happen:
>>Download the 31-day calendar here
31-Day HIIT & Walking Challenge
This month’s workout plan is focused on short workouts that pack a punch. “HIIT workouts give you a bigger bang for your workout buck! They provide a more efficient workout because you’re alternating the pace and intensity rather than sticking to a steady, moderate pace,” says Mansour. “Changing things up with HIIT prevents boredom and keeps your muscles guessing. This is how we can get the body to change — whether that change is speeding up your metabolism, burning more calories, building muscle, losing weight, or just improving overall health — keeping your body guessing is the magic ticket to seeing results!”
Active recovery days include stretching to improve flexibility and walking for a cardiovascular workout that aids muscle recovery. When weather permits, Mansour encourages people to get outside on walking days. “Walking outdoors isn’t just a workout, it’s a chance to breathe in fresh air and get out of the house to change your environment,” she says. “Each time you go outside on a walk, even if you go on the same path, you’ll see or feel something different. Maybe it’s a change in weather, plants or flowers, people or things. Prioritizing taking your walk outside can hugely benefit your mental health. Getting out of your regular environment and into nature can be a form of meditation, too.”
Get the full 31-day workout plan with unique workouts sent to you daily — plus, walking podcasts, healthy spring recipes and mindfulness tools — in the Start TODAY app!
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Lighten up comfort food favorites by adding seasonal ingredients, like in this Spring Asparagus Pasta.
3 Simple Spring Diet Tips
In addition to mixing up your workout routine, use spring as an opportunity to start lightening up your meals by packing them with seasonal ingredients. Start TODAY dietitian Natalie Rizzo shares her top tips:
Incorporate more seasonal foods. After a long winter of eating the same foods, your palate is ready for a change! Aim to add at least one spring fruit or vegetable to your meals each day, like asparagus, peas, spinach, radishes, citrus or strawberries. This Spring Asparagus Pasta is a simple weeknight dinner that feels both light and comforting. Seasonal produce is fresher, more flavorful, and an easy way to naturally boost vitamins and fiber. Plus, seasonal produce is more affordable than other items in the produce section.
Use fresh herbs to brighten up your dishes. Fresh herbs like basil, cilantro, parsley, mint, or dill can instantly upgrade simple meals without extra salt or heavy sauces. Sprinkle them on salads, roasted veggies, eggs, soups, or grain bowls for a burst of spring flavor. Cilantro is the perfect finish to this Mexican Stuffed Sweet Potato, while herbs are blended into cottage cheese in this Herby Cottage Cheese Toast with Tomato recipe for a pop of fresh flavor.
Shift from heavy comfort meals to balanced plates. As the weather warms up, it’s time to move away from heavy comfort foods and embrace lightened up spring dishes. Build plates with a mix of lean protein, whole grains or starchy veggies, and plenty of colorful produce. Think roasted veggie grain bowls, hearty salads like this BBQ Chicken Quinoa Salad, or simple stir-fries instead of creamy casseroles or heavy stews.
A sprinkle of fresh cilantro is the perfect finish to this Mexican Stuffed Sweet Potato.
Spring Clean Your Mindset with This Mental Health Exercise
Yes, we are working to propel ourselves forward toward our health goals, but an important part of that process is slowing down and reflecting.
Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need.
Yasmine Cheyenne, start TODAY mindfulness expert
“Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need, but how often would we admit that?” says Cheyenne. “ When the to-do list feels long, and we’re trying to get everything done, we often say the opposite, disregarding how we feel, and push ourselves. Yes, we all have deadlines and things that need to be done. But we also need the reminder to take care while handling our responsibilities.”
This can be easier said than done. So Cheyenne offers up a simple exercise to help: Write down the words you need to hear each day to make yourself a priority and work toward your goals. Put them somewhere you see often, like your fridge or bathroom mirror, and recite them out loud daily.
“This is a perfect example of a reminder that seems small, but can come at the perfect time and help us care for ourselves,” she explains. “One of my favorite examples is: Take it slow and don’t rush, your nervous system deserves peace.”
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“When you tell yourself the thing you’ve been needing to hear, it allows you to admit the quiet rumbling within you and take the steps you need. It might be admitting ‘I’m tired and will give myself an early night this week.’ Or you’re saying ‘I’m so proud of the way I’ve committed to moving my body everyday.’ Whether you’re cheering yourself on or reminding yourself of what you need, we don’t always slow down enough to hear what we need from ourselves, and this practice is a great way to start.”
Talking out loud to yourself may feel strange at first, but Cheyenne says over time it will help shift your mindset and translate those words into action. “When we hear ourselves recite these words, it’s like we’re planting positive seeds within us. The more we say what we need, the more we remember it, and we’re more likely to follow through and care for ourselves,” she says. “Our actions really start with the words we say to ourselves. Reading them out loud helps us rewire the way we talk to ourselves and that inner shift is exactly what opens the door to transformation.”
Join our live “Spring Reset Workshop” on March 22 to get one-on-one coaching from Yasmine Cheyenne and connect with other Start TODAY members. Sign up here!
If you’ve ever wanted to lose weight, you’ve probably heard the phrase ‘calories in versus calories out’. While it’s true to a degree, losing weight in menopause isn’t about eating less, but rather eating differently.
Speaking to fitness coach Loretta Hogg, Dr Stacy Sims says: “One of the first things that women often do, because we grew up in an era of calories in, calories out, less calories means fat loss. That is not true because if you are not eating enough, your body holds on to fat.”
This is called the ‘starvation response’, and it’s the body’s way of protecting itself when food is restricted. Metabolism slows down, hunger hormones increase, and fat stores are preserved for survival.
“Staying adequately fuelled” and strength training regularly is what’s actually needed to lose weight while managing our hormone levels in menopause. “When we’re looking at how we’re going to budge some of the meno-pot, we really want to focus on getting strong and building that muscle because if we are working on muscle and our whole focus is muscle and bone, then we end up eating accordingly.”
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Fibre and protein are the food groups to focus on, she says. They are filling, aid muscle growth (and so help maintain a healthy metabolism), help reduce food cravings, and provide us with the key nutrients our body needs when oestrogen levels fall.
We know there’s a huge market for protein powders, bars and other supplements, but actually, most of us can get what we need from eating high-protein foods.
The amount of protein you need in menopause depends on your weight. “The recommended protein intake for women over 45 is approximately 1 to 1.5g of protein per kilogram of body weight per day, which is higher than the general recommendation for younger adults,” Dr Nadira Awal, a Doctify-rated GP who specialises in women’s health and menopause, previously told woman&home. You can work out your personal recommendation using menopause specialist Dr Mary Claire Haver’s perimenopause protein calculator.
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Dr Sims says many women are “afraid of abundance” when it comes to eating, but emphasises that “without abundance we can’t lose fat”. “Let’s change the focus on not what we want to lose, but what we want to gain. We want to gain bone, we want to gain muscle. We want to fuel for that, so then the body fat comes off,” she tells Loretta.
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Dr Sims says the best way for us to gain this muscle and bone growth is through strength training. “We need to focus on heavy lifting,” she explains in another video on her Instagram account. “The caveat here is that most perimenopausal women haven’t had a long history in strength training, and it’s a learned skill.” She says consistency is key, and starting off small, even just focusing on movement without weights, before you start adding some load. “But the goal is to get into heavy resistance training, where we have low reps with a heavy weight,” she says.
Dr Sims says it’s “absolutely safe” for women to lift heavy during perimenopause and menopause – and it’s something we should all be doing. She is keen to emphasise that it’s never too late to start, and that “what matters is your form and your function”.
If you’re new to lifting weights, try a simple dumbbell workout at home and work your way up from there. If you have the means, consult a personal trainer for guidance on developing a workout plan.
Sleep is another lifestyle aspect that Dr Sims says says may affect how you lose weight. She says poor sleep “creates metabolic disturbance and dysfunction and increases fat gain”. Improving our sleep quality can lead to body composition improvements in as little as two to three weeks. High levels of cortisol, caused by poor sleep and ongoing stress, also makes fat loss harder as our bodies hold onto energy rather than using it.
Some key ways to improve sleep include going to bed and waking up at the same time every day, limiting blue light exposure at bedtime, and cutting down on your alcohol and caffeine intake.
