8 great reasons why lifting heavy sh*t will help slow aging down!

8 great reasons why lifting heavy sh*t will help slow it down!

8 great reasons why lifting heavy sh*t will help slow aging down!

By Published On: June 29th, 2023

Want to know a secret?

Lean in…a little closer…

You’re aging!

Nothing reminds us more of this process than seeing old photos, long-time friends and the distance between the year you were born and now. 

Did you know that the global health and wellness market is estimated to garner $12.9 trillion by 2031, increasing from $4,7 trillion in 2021 at a CAGR of 10.9% from 2022 to 2031?*

One of the many foundations this behemoth of an industry is built on is the idea that there are hacks to the aging process. 

But there aren’t. Sorry (not sorry!).

“One of the primary reasons driving market expansion is the rising incidence of chronic lifestyle illnesses worldwide. Cases of blood pressure, diabetes, asthma, arthritis, dementia, and other stress-related ailments are rising due to sedentary lifestyles and demanding schedules.” **

And we know chronic diseases tend to show up as we age.

The truth is we need to focus on the healthy habits that will help our aging process so that there is QUALITY of life – living BETTER for longer – rather than just quantity.

As one of my favourite sayings goes… “Genetics loads the gun. Your lifestyle triggers it.”

Where to start? Pick SOMETHING and do it consistently.  

Like lifting heavy sh*t!

Strength training offers numerous benefits for longevity and overall health.  

Here are 8 great reasons why lifting heavy sh*t will help slow aging down:

  1. Muscle mass preservation: As we age, there is a natural decline in muscle mass, known as sarcopenia. Strength training helps counteract this process by stimulating muscle protein synthesis and promoting muscle growth. Strength training boosts independence and mobility by preserving and building muscle mass and reducing falls and fracture risk.
  2. Increased bone density: Strength training imposes mechanical stress on bones, stimulating bone remodelling and increasing bone mineral density. Higher bone density reduces the risk of osteoporosis and fractures, contributing to long-term skeletal health and longevity.
  3. Metabolic benefits: Strength training helps improve metabolic function by increasing muscle mass and elevating basal metabolic rate. This aids in weight management and preventing metabolic disorders (such as obesity, type 2 diabetes, and cardiovascular diseases).
  4. Enhanced cardiovascular health: While strength training primarily targets muscular strength, it also provides cardiovascular benefits. Engaging in strength training exercises with proper intensity and technique can elevate heart rate and provide a cardiovascular stimulus. This improves heart function, circulation, and overall cardiovascular health.
  5. Improved functional capacity: Strength training enhances your ability to perform daily activities and independence (push, pull, squat and rotation, which I talked to Juan Carlos Santana about in Chapter 3 on FUNctional Play in my book). It improves muscular strength, endurance, and power, allowing individuals to perform everyday tasks more efficiently, maintain mobility, and reduce the risk of aging-related functional decline.
  6. Hormonal regulation: Strength training stimulates the release of various hormones, including growth hormone, testosterone, and insulin-like growth factor 1 (IGF-1). These hormones are essential in tissue repair, metabolism, and overall health. Strength training can help optimize hormonal balance and promote longevity.
  7. Cognitive benefits: Regular strength training has been linked to improved cognitive function and reduced risk of cognitive decline. It enhances brain health by promoting neuroplasticity and neurogenesis and increasing blood flow to the brain. These cognitive benefits can contribute to better overall mental well-being and longevity.
  8. Psychological well-being: Engaging in strength training positively affects mental health and psychological well-being. It can reduce symptoms of depression, anxiety, and stress while enhancing self-esteem, body image, and overall quality of life. A positive mindset and mental resilience are essential aspects of longevity.

Weights in a gym or callisthenics, lifting rocks, logs, sandbags… it doesn’t matter. And eat your protein (like I talked about last week).

Controlling your aging process CAN be slowed if you focus on small, sustainable healthy habits which, like compound interest, will result in a happier, healthier tomorrow over the long haul.

Play on!

Your friend and coach,

Jan xox

PS: Whenever you are ready, here are three more ways I can help you PLAY for life:

  1. Click here to grab a copy or listen to the Audible version of The PlayBook: How To Get In The Habit Of Good Health
  2. Join the FREE 7-Days of Healthy Habits Course that can help you starting today.
  3. Want to work with me on your health while having fun? Click here to book a call.



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About the Author: Janet Omstead

To re-ignite people’s passion for play (movement) to fight chronic disease while improving their quality of life as they age.

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