As women reach the age of 40 and beyond, maintaining health becomes a crucial part of daily life. One effective way to promote overall wellness is through muscle building and maintenance. Engaging in just 15 minutes of strength training three times a week can significantly transform your health outlook, particularly in brain health, mobility, balance, energy levels, and mood. Here’s how:
1. Brain Health and Blood Sugar Balance
Strength training has profound effects on brain health. Regular exercise enhances cognitive function, improving memory and learning abilities. It stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of neurons . Additionally, strength training helps regulate blood sugar levels, reducing the risk of insulin resistance, a condition linked to cognitive decline.
Keeping our muscles strong in our 40’s and beyond should be a priority! Your muscles are your greatest ally in blood sugar balance – by utilising blood sugar effectively, it also helps prevent energy crashes and sugar cravings, and insulin resistance is which is the major contributor to cognitive decline in our later years .
2. Mobility and Balance
As we age, maintaining mobility and balance becomes increasingly important. Muscle building strengthens the muscles surrounding joints, enhancing joint stability and reducing the risk of falls and injuries . It also improves coordination and proprioception (the body’s ability to sense movement, action, and location), essential for maintaining balance. This can lead to greater independence and a higher quality of life .
3. Anticipate Increased Energy Levels and Elevated Mood!
One of the most immediate benefits of regular strength training is the boost in energy levels. On the mornings I started my day with a workout I feel a significant increase in energy and focus in the remainder of my day. I should mention here that I get up 30min before my kids do so I can enjoy a quiet cup if coffee & lemon water before I roll out my mat and get to my little workout.
One of the other major benefits of adding this 3 x times per week exercise ritual to my weekly routine is the increase in endorphin production, our body’s natural mood lifters, which can alleviate symptoms of depression and anxiety – often a symptom of peri-menopause/ menopause .
Additionally, building muscle improves metabolic efficiency, meaning your body uses energy more effectively. This translates to sustained energy throughout the day, helping you feel more vibrant and engaged in your daily activities .
A Simple Plan: 15 Minutes, 3 Times a Week
You don’t need hours at the gym to reap these benefits. A simple 15-minute routine, three times a week, can make a significant difference and is a wonderfully easy place to start. I love the following-instructors who offer FREE online workout sessions at various levels and who place important emphasis on body alignment and core activation. See links to 2 of my favourite instructors below: the lovely Madfit & Samantha Clarke. Their workouts are completely ‘home friendly’ all you will need is a workout yoga mat, and they offer plenty of options such as ‘no jumping’ or ‘no equipment’.
Lastly some thoughts on SWEAT – a powerful beauty & detox tool…
In addition, adding this to your weekly wellness framework will add the powerful element of detoxing into your weekly routine by getting your lymphatic system moving and the opportunity to sweat – such a highly underrated body detox function. This is such a exceptionally important health element, and I will expand on this more by dedicating my next post to the benefits of SWEAT!
In summery…for women over 40, incorporating muscle-building exercises into your routine is a powerful step towards better health. Not only does it enhance brain function and blood sugar balance, but it also improves mobility, balance, energy levels, and mood dedicating just 15 minutes, three times a week, you can transform your health outlook and enjoy a more vibrant, fulfilling life.
Sources:
- Harvard Health Publishing. (2021). “Exercise and the brain: How fitness impacts learning and memory.” Harvard Medical School. Retrieved from Harvard Health Publishing.
- Mayo Clinic Staff. (2021). “Diabetes and exercise: When to monitor your blood sugar.” Mayo Clinic. Retrieved from Mayo Clinic.
- National Institute on Aging. (2021). “Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging.” National Institute on Aging. Retrieved from NIA.
- Centers for Disease Control and Prevention. (2020). “How much physical activity do older adults need?” CDC. Retrieved from CDC.
- Harvard Health Publishing. (2019). “The exercise effect.” Harvard Medical School. Retrieved from Harvard Health Publishing.
- Mayo Clinic Staff. (2021). “Metabolism and weight loss: How you burn calories.” Mayo Clinic. Retrieved from Mayo Clinic.
Embrace the power of strength training and witness the positive changes it brings to your life. Your future self will thank you!
Feel free to share your experiences or questions in the comments below. Let’s inspire and support each other on this journey to better health!
