How are your muscles? If yours are anything like mine, they could do with a little work. Yesterday England’s Chief Medical Officer (CMO) weighed in on the state of the nation’s musculature, recommending strengthening exercises twice a week to help us age well. The guidelines advise that we build strength and improve balance to help stave off the natural decline in muscle mass and bone density that we feel around the age of 50.
The new advice is based on recent research like the Journal of Preventative Medicine study we quoted in our book, which found that older adults who did strength training at least twice a week had 46% lower odds of death from all causes, 41% lower risk of cardiac death and 19% lower risk of dying from cancer than those who did no strength training. And, as women over 50, Annabel and I are very conscious of our declining bone density (around 1% a year from the age of 40) and the need to stay strong to reduce our risk of frailty and osteoporosis.
We’ve talked before about how we’ve worked strength training into our days by stealth: keeping hand weights by the kettle for a few biceps curls while waiting for it to boil, practising squats and lunges as we wait for a bus (and not caring if we look silly) and using TV viewing time to do a few floor exercises. But this new advice has prompted me to up my weight-training game. After reading the CMO report yesterday, I marched off to my local gym and requested a programme using the fixed and free weights.
Now I’ve got a regime that starts with a core warm up then progresses through bench presses (eek!), seated rows, the Smith machine (me neither), leg presses, assisted dips, the cable machines and bicep curls. 8-12 reps each time in sets of three. If I can stick to this twice a week, I should have some nice muscles by Christmas. And I’ve decided not to be put off by the grunting, testosterone-fuelled musclemen in the weights room – I’m reclaiming the space for 50-something women!
This is a pretty big commitment to exercise but September is such a good time for new intentions as we return, hopefully a little rested and sun kissed after the summer, to a more structured routine. A fellow blogger wished me ‘happy new year’ this week and I knew exactly what she meant! And as Annabel wrote last week, summer’s demise is also a time of promise and possibility. So why not use it to make some changes to your exercise regime, or increase your daily movement, at least.
The new CMO advice is clear that we don’t have to commit to serious gym time to make a difference to our health. It states that any amount of physical activity is beneficial, overturning previous recommendations that physical activity needed to last at least 10 minutes to bring benefits. “We need more active travel, we need people to get off the bus or the tube a stop early. We need people to climb stairs instead of getting in a lift…We need to be more active.”, states Dame Sally Davies, the CMO. She adds that there is “no such thing as too little exercise” – hoping that the simple message will encourage people to get more active. Which means that our Age-Well advice of keeping weights by the kettle, and exercise ‘snacking’ is more relevant than ever.
The CMO advice also includes a specific recommendation for all over-65s: twice weekly activity to improve muscle strength, balance and flexibility such as dancing, bowls or activities like tai chi in order to help stave off injury and illness in old age. Dancing is one of the best exercises there is as it boosts cognition as well as being a great work out. I’ve never tried tai chi but when I lived in the middle of Toronto’s Chinatown I was inspired by the spry elders of the local community who practiced Tai Chi in the local park each day. I’ll get to it one day!
What are you doing to keep fit and build muscle? Maybe you’re lunging in the park like Annabel in the photo above? Let us know in the comments below, and please do share this so everyone you know is aware of the latest update in exercise recommendations.
Susan
Startling strength/resistance training was a game changer for me…I have been passionate about encouraging other women to do the same & was the basis for my blog! My message is it is never too late. I would love to share my experience with you & you won’t look back by the way!
Tracy @returnofthecornishbird
Thanks Tracy, your blog and insta feed are so inspirational! xx
Some people are getting so lazy. There is a little co-op convenience shop in our village with parking near the door for the anyone struggling to walk. Unbelievably the area is constantly used by young people who can’t be bothered to walk 20 yards from the car park. They don’t seem to look shamefaced about it either. They are going to be in trouble in twenty years!
I try standing on one leg whilst brushing my teeth, preparing food, making a cup of tea or doing the washing up to improve the strength in my legs and balance.
Thanks Lesley – that’s such good advice. I try and clean my teeth one-legged. Ankle strength is vital as we age – I’m planning to write a blog post on it!
I’m a balancing-on-one-leg tooth brusher too. Thought I was the only one!
I think there are quite a few of us! Glad you’re in the gang too!
I’m 61 and trampoline twice a week.
Love this! That must be so much fun – what a great idea!
I started a new way of life back in February. First by walking for ten minutes twice a day.
I now walk just over two miles in 30minutes 5 x per week, 2 x per week with hand weights. I do Pilates 5 x per week. Gonna up my game again and like the idea of both looking and feeling better for Christmas! Have shared this to try to encourage more women to get more active and gain strength. Love all that you are doing for we women. Thank you
Thank you so much for sharing this Shelley. I’m so inspired by how you started with a manageable amount of walking and gently increased. Plus pilates too! Can’t wait to hear what you do next – keep us posted! x
I started swimming once a week, at 68 I did not have the confidence to swim in the deep end or put my face in the water. After about 8 lessons in our local pool I no longer fear the water and I continually challenge myself to swim in different parts of the deep end. I generally swim twice a week now in the over 50s sessions, i’ve Joined the gym and fit this in before my swims. I’ve met so many interesting people, it’s quite a different experience chatting in the deep end. Just completing my packing for a New York stay followed by a cruise to Canada and then we’re off on the train to explore the autumn colours.
Hi Linda – I love your life! Well done for tackling the deep end. And brilliant that you’ve made it such a sociable experience too. Have a fantastic trip x
As a 62 year old woman that has been weight training for four years now I can say that i wish I had done it earlier. I am fitter and stronger now than many a lot younger than me and have no aches and pains that a lot of my younger friends suffer from.
Taking up lifting was the best thing I have ever done.
Thanks Anita, this is so inspiring. Hopefully I’ll feel like you in a few months!
I agree that it is important to keep reinventing the exercise routine. I currently aim to take 1000 steps before leaving the house in the morning. These include running on the spot whilst cleaning my teeth, walking round and round in the kitchen whilst the kettle boils, opening up the greenhouse, watering the pots and baskets, emptying the rubbish etc. I try not to stare enviously at the lycra-clad young women in the gym as I am hobbling from treadmill to leg-press. I spend 15 minutes a day lying on my front in order to stretch my hip flexors and 30 minutes on a foot massager whilst I watch the news.. A very low steroid dose has made walking uphill more enjoyable and my Pilates class reassures me that I am not on my own -my classmates too are struggling with the aging process. I agree with the MHO – any exercise is beneficial and the more you move the better you will be in your (inevitable) old age.
Thanks Shelagh – love how you are tackling exercise and fitting it into your day. So inspiring!
I have been doing yoga Pilates for years over the last couple of years have added Salsa I recently had five months of due to unforeseen health issues that have changed my life forever so anyway I started back to my classes and to my horror I could only do half an hour for the first three sessions in each but am now doing the full classes a lady in my class said to me only last week wow you have improved a lot she said she had been watching me that particular morning so that boyed me up so much I still have a way to go but I would be a lot worse off if I hadn’t been reasonably fit before this all happened at not doing bad for my 77 years
Salsa at 77 sounds fantastic! Great exercise and I’m sure the improvements will keep coming x
Love this article….since retiring and moving to Spain I have started Flamenco dancing 2 sessions (2 hours each) per week and am also now doing Pilates (1hour sessions) 3 times a week . Both were totally new experiences for me and I absolutely love them! I have definitely noticed a difference in my arms and legs but need a specific exercise to work on my stomach muscles more…..any ideas?
Love the idea of flamenco lessons! I’ve found stomach muscles increasingly difficult to exercise as I get older. But planks help, as do leg lifts (if your back is strong enough)
Years ago I did Egyptian Belly Dance and found that the benefits to my torso, in particular my hips and abdomen were really wonderful…..I keep intending to do a short routine every day in the house just to hit those areas but somehow there are never enough hours in the day!
I’ve always wanted to try belly dancing – great for the core, I’m sure! Hope you find time to fit it in x
Hello you both!
Thanks for another excellent and timely article.
Just a note on form Annabel… try to keep that leading leg at 90degrees to the ground in your lunge, otherwise you’ll put too much strain on your knee and end up with knee issues like me!
JS
Thanks so much Jamie! I’ll make sure Annabel reads this. So glad you liked the article. Susan x
I’m 62 do three 30 minute sessions every week at the gym, cycling and rowing to maintain flexibility + free weights and pulleys to maintain strength. Wouldn’t be without this as it keeps me sane.
Brilliant Sue! This is a terrific combination of exercise. I’m just getting to grips with pulleys – they give a great work out, don’t they? Susan x
As an ex personal trainer who stopped working with clients about 10 years ago, I truly believe that wright training and strength work are the key to building a strong body and more confident movement and mobility as you approach middle age. Approaching my 60th birthday(I call this Mission 60!!) I try and incorporate kettle bells and small dumbbells regularly each week and also use body weight exercises like planks, squats and lunges to make the sessions simple and quicker. I do go the gym but also train at home with some of the great YouTube workouts available. I especially recommend HAS fit (heart and soul) who are really friendly, encouraging and normal looking trainers who are passionate about what they do. I love the work you two are doing ladies and I have told all my friends to buy and digest your book’s great advice
Thanks so much Jenny. Love the idea of Mission 60! Your workouts sound fantastic – will check out HAS fit too. Thanks for the recommendation. Susan x
Hi Susan,
My wife Nicole and I just finished reading the Age Well Project. We are both already pretty active, and living in Australia definitely helps. The book was a real inspiration for us though, as we enter our 49th year. It both affirmed many of the things we already do and was a timely reminder of areas we need to work on.
Thanks so much to you both.
Cheers
Ben
Thanks so much Ben, so glad you both like the book. Australia is a great place to Age Well!
Last year I realised I my weight was the heaviest it had been for years, my fitness level was low and my diet and and limited exercise were reasons but the main one was me using every excuse not to eat well and avoid training. I joined a great slimming club where the leader and members are so supportive and upped my exercise. I now do 10,000 + steps each day, train at the gym 4 times per week (a mix of cardio classes and weights) and I’ve lost 28lbs. At 55 I now feel better, stronger and healthier than I ever have. Not only that I now really enjoy my gym workouts.
Love this Jackie! So happy you’re feeling great x