Want to safeguard your bone health, protect your joints and reduce body fat? It’s time to stop wearing yourself out and swap your spin session for a turn of the weights room or resistance training.
While cardio exercise has long been associated with good health, strength training is just as important. In fact, a recent study by the British Journal of Sports Medicine found that regular resistance exercise can increase your overall lifespan. And it’s not just something to do in yours 20s, either. Strength training should have a place in each decade of your life, as it can help prevent injury and maintain muscle mass, which allows you to continue doing the things you love.
In your 30s
While your muscle mass and strength will typically peak around 30 to 35, it gradually begins to decline after that – if you let it. By maintaining an active lifestyle and including strength training in your routine (whether that’s with a structured weight-lifting program, bodyweight-based exercises or with resistance aids such as resistance bands and tubes) at least 2-3 times a week, you can help prevent further decline. Not only that, strength training can also help boost your energy, something that is often in short supply when juggling a career, family and social life.
In your 40s
Your metabolism will begin to slow in this decade, but by building lean muscle mass through strength training, you will be able to counteract the effects. More importantly, including regular resistance exercise can help place necessary stress on your bones, which can help prevent a reduction in bone density, and therefore lower your risk of osteoporosis.
In your 50s
Oestrogen levels begin to drop dramatically as you enter menopause, which means it is more important than ever to focus on bone-strengthening exercises. Add resistance bands to your floor-based workouts and use resistance tubes for a quick strength workout at home or while travelling. Strength training at this age can also help prevent menopause-related weight gain, improve your circulation and ease joint pain.
In your 60s and beyond
As well as maintaining your bone and muscle strength (which are essential for daily activities like chasing after your grandkids, gardening or walking), resistance training can help reduce the impact or likelihood of chronic disease, keeping you mobile and improving your coordination. Reducing your risk of falls and fractures is critical at this age, so ensure you are performing resistance training either with bodyweight exercises, Pilates, aqua aerobics or weightlifting.
If you are not a fan of getting to the gym all the time, you can perform a full body, resistance training workout from home with the Medifit range. From Active Loops, Active Tubes, Strength Grips, O Grips and more, you have all that you need to perform a workout with resistance. The products are available for under $35, and they come with workout videos to suit all needs.
Medifit is a product range launched by Rugby Union legend George Gregan and Matt Dixon to support Australians in leading better lives as they age. With high life expectancies, physical health improvements, and a positive outlook on quality of life, Medifit aims to address conditions like Osteoporosis that affect many Australians.
The range includes Active Bands, Tubes, Strengthening Tools, Fascia and Senso Balls, and a Foam Roller, designed to improve strength, flexibility, mobility, and recovery. The products are lightweight and portable, making them suitable for use at home, outdoors, or while traveling. Medifit believes that smarter movement contributes to a better lifestyle for all Australians.