Happy Wednesday, all! With the rapid onset of winter, I have already found myself daydreaming of sun-soaked Sunday walks along the Yarra.

Unfortunately for me, I am instead in the midst of a flare-up of all my random aches-and-pains, accompanied by a distinct lack of sunshine...

If you've shared in this seasonal melancholia, you may also find yourself spiralling downward through trains of thought such as, "when did I start feeling so old?...what would I do if I felt like this all the time?...oh god, how do I make sure I don't feel like this all the time?!".

Relatable?

Well, I have good news and bad news.

The bad news is that no amount of sun-filled walks will actually do enough to keep you pain free and thriving as you age.

The good news?

The Absolute Scoop is back for its 44th issue today, and we are here to tell you what you should be doing today for confident, independent ageing.

Why Walking Isn’t Enough. What's Really Important for Healthy Ageing.

As we age, it's easy to play it safe.

We are told that as we age we will lose mobility, become frail, and find ourselves with a dramatically increased risk of injury and illness, and as a result we treat ourselves timidly.

For example - when was the last time you jumped? How long has it been since you launched yourself upwards, both feet clear off the ground? Or carelessly hopped down from a ledge without fear of the jolt leaving you in pain, or worse, actually hurt?

With age comes caution, and sadly this caution is actually the thing that often accelerates our physical decline.

Even though a brisk daily walk is definitely good for you, it won't be enough to provide you with everything your body needs to fight the symptoms of ageing.

There are two crucial activities in particular that we should not be skipping if we want to stave off, or even reverse, the impacts of ageing - but before we get into it, let's understand why we should care about ageing with confidence.

What Happens as We Age?

There are many natural changes we undergo as we age, and we have the power to impact many of them for the better through lifestyle interventions.

One of the most significant changes is the gradual loss of muscle mass and strength, a process known as sarcopenia. Starting as early as our 30's and accelerating in our 60's, sarcopenia can lead to decreased mobility, stability, and independence.

Additionally, ageing comes with an increased risk of osteoporosis - a condition where bones become weak and brittle - and related injuries, such as fractures from falls. This decline in bone density can be particularly concerning for older adults, affecting not only mobility, but also impactive overall quality of life, and contributing to heightened mortality rates.

So Why Isn’t Walking Enough?

While walking provides valuable cardiovascular benefits and promotes general well-being, it primarily targets the lower body and does not sufficiently address muscle loss or bone density concerns.

To combat the effects of ageing comprehensively, we need to incorporate activities that specifically address the symptoms of sarcopenia and osteoporosis - this means building muscle mass and improving bone density, and luckily, this can be achieved through exercise intervention.

The Importance of Building Muscle

Strength and resistance training are fundamental components of a well-rounded fitness regimen, and especially as we age it is one of the best ways we can begin to turn back the clock on our physical wellbeing.

Not only does resistance training help slow the effects of sarcopenia, but maintaining this critical muscle mass can also reduce the risk of many chronic conditions.

Resistance exercises can also promote bone health, and reduce the onset of osteopenia and osteoporosis, particularly through progressive loading. When we lift weights or engage in resistance exercises, we stimulate bone remodelling, increasing our bone density and reducing the risk of osteoporosis-related fractures.

Perhaps most importantly, building strength enhances our ability to perform daily activities with ease. From lifting groceries to getting up from a chair without assistance, maintaining muscle mass contributes heavily to long-term independence. It also leads to wellness improvements such as better posture, improved joint health, and a reduced likelihood of chronic pain.

It’s All About Impact

Incorporating weight-bearing impact training - exercises done on your feet that bear your weight, as well as jolting bones rapidly and firmly - into our routines is the second key step to reversing the impact of ageing on our bodies.

These activities provide a unique stimulus to our bones, encouraging the production of new bone tissue and helping to maintain healthy bone density. This is a crucial measure for reducing the injury, hospitalisation, and mortality risk of osteoporosis-related falls and fractures.

Movements like squats and lunges, resistance band exercises, jumping, and stair climbing are all considered 'impact' exercises, and the benefits of these are built on through progressive weight loading.

Impact training not only supports bone health but also promotes muscle growth and improves balance and coordination. A lot of body-weight actions also build core strength, which is key to preventing falls and the associated risks.

Incorporating Strength and Into Your Routine

To reap the full benefits of strength and impact training, aim for at least two to three sessions per week, allowing for rest days in between to allow for recovery. Combine these sessions with regular cardiovascular exercise like walking or jogging to maintain overall fitness and heart health.

If you're worried about taking this step on your own, consider working with a personal trainer who can tailor a program to your individual needs and goals. Consistency and variety are key to long-term success, so keep your routine enjoyable and adaptable to ensure sustainability.

As we age, it’s essential to prioritise activities that support our physical resilience and overall well-being, and there’s more to maintaining independence than simply putting one foot in front of the other.

While walking is a wonderful foundation for staying active, it’s not enough to address the full spectrum of challenges that come with ageing. By incorporating strength and weight-bearing impact training into our routines, we can enhance muscle mass, strengthen bones, and improve our ability to live independently well into our old age.

Issue #44 of the Absolute Scoop is at a close - hopefully you've been able to take something away from today's article, and maybe this has been your push to begin incorporating strength and resistance training into your routine! If it has been, I'd love to hear more about where you're starting on your journey to ageing with confidence!

I hope you've enjoyed today's edition, and as always, if you had a suggestion or request, you can send it our way by replying to this email - we always love to hear from you.

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