Feeling good as we age is a goal universally shared, and luckily the answer to how we can achieve this is pretty simple.

We all know by now the importance of exercise - especially strength training - in ensuring our physical health, to combat threats like loss of muscle mass, reduced bone density, and a decline in independence.

But in the recipe for ensuring and active and health life well into old-age, the secret ingredient is consistency.

The Power of Consistency: Why Regular Exercise is Crucial for Ageing Well

As we age, maintaining our health becomes an increasingly vital part of our daily routine. One of the most effective ways to promote longevity and enhance quality of life is through exercise - particularly strength training.
However, no singular effort can set you up for your future quite like consistency.

Today, we're going to be diving into the importance of regular physical activity for middle-aged and older adults, and why putting in consistent effort now is absolutely key for a confident and vibrant future.

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Maintaining Muscle Mass

Muscle mass naturally declines with age—a phenomenon known as sarcopenia. Research published in the Journal of Cachexia, Sarcopenia and Muscle shows that adults can lose 3% to 8% of muscle mass per decade after the age of 30, with a more accelerated decline after 60.

This loss of muscle can lead to frailty, reduced mobility, and increased risk of falls, which can severely impact one’s quality of life.
​(If you didn't catch last week's edition of The Scoop, you can read all about the long-term impact of sarcopenia HERE).

Strength training is a vital countermeasure to this decline. A systematic review in the British Journal of Sports Medicine indicates that regular resistance training not only helps maintain but can also increase muscle mass in older adults. ​
The National Institute on Ageing recommends that adults engage in strength training exercises at least two days per week to combat muscle loss.

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Building Bone Density

As we age, our bones also undergo significant changes. Loss of bone density can lead to osteoporosis, a condition that increases the risk of fractures.

According to the National Osteoporosis Foundation, approximately one in two women and one in four men aged 50 and older will break a bone due to osteoporosis.

Strength training plays a crucial role in building and maintaining bone density. Weight-bearing exercises stimulate bone formation and slow the rate of bone loss.

A study published in the Journal of Bone and Mineral Research found that resistance training significantly increased bone density in postmenopausal women.

Incorporating exercises like squats, lunges, and deadlifts into your routine - especially with a focus on loading weight around at-risk areas - can have a profound impact on your long-term skeletal health.

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Consistency is Key

While the benefits of exercise are clear, the key to reaping these rewards lies in consistency. It’s not just about hitting the gym sporadically or following a workout trend; developing a sustainable routine is what matters most.

A study from the American Journal of Preventive Medicine found that individuals who engaged in regular physical activity experienced a 40% lower risk of chronic diseases compared to those who were inactive.

Additionally, consistency in exercise helps solidify healthy habits, leading to better adherence to fitness regimens over time.

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Incorporating Exercise into Daily Life

For many, finding the time and motivation to exercise consistently can be the biggest challenge. However, when it comes to setting the foundations for our longevity, it is finding the consistency that makes all the difference.

Integrating physical activity into your daily routine can make this approach more manageable, helping you to build sustainable and lasting exercise habits.

Here are some practical tips to begin building consistency in your routine:

1. Schedule It: Treat your workouts like important appointments. Block out time in your calendar to ensure you treat exercise as the priority it is.
2. Set Realistic Goals: Start with achievable targets and gradually increase the intensity or duration of your workout. This helps build confidence as you make consistent wins, and keeps you motivated to progress.
3. Keep it Fresh: Be sure to diversify your workouts to keep things interesting - not only will this make it easier to stick with your routine, but it also offers a variety of health benefits.
4. Stay Accountable: Join a class, find a workout buddy, or work with a personal trainer - having someone else in your corner can go a long way to remaining consistent. Social connections can boost motivation and make exercising more enjoyable.
5. Listen to Your Body: Pay attention to how your body feels. It’s okay to adjust your routine based on your energy levels or any physical limitations.

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Exercising Through Injury

Injuries can be particularly daunting as we age. However, rather than fearing movement when injured, it’s important to remember that exercise can be a critical part of the recovery process.

Many studies have shown that engaging in low-impact activities—such as swimming, cycling, or controlled weights—can promote healing and improve mobility.

According to the British Journal of Sports Medicine, maintaining a level of activity during recovery can reduce the duration of rehabilitation and enhance functional outcomes. Always consult with a professional to determine the best approach to exercise during recovery.

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The Longevity Connection

Regular exercise is closely linked to longevity. A study published in Circulation found that even small amounts of regular physical activity can lead to significant reductions in mortality risk.

In fact, individuals who engage in at least 150 minutes of moderate-intensity exercise weekly enjoy a lifespan that’s up to 3.4 years longer than those who do not exercise regularly.

Furthermore, exercise promotes better sleep, enhances mood, and improves cognitive function—all factors that contribute to a longer, healthier life. It’s not just about the physical benefits; the mental and emotional rewards of consistent exercise are equally profound.

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Conclusion

As we navigate the complexities of ageing, maintaining a consistent exercise routine—especially strength training—becomes increasingly important. By prioritising regular physical activity, we can combat muscle loss, build bone density, and significantly improve our quality of life.

Whether you’re managing a chronic condition, recovering from an injury, or simply striving to age gracefully, the key is to stay active and engaged.

Remember, it’s never too late to start—or recommit to—your exercise journey. By making small, consistent changes today, you can pave the way for a healthier, more vibrant future.

I hope you enjoyed issue #59 of the Absolute Scoop.

If you need the guidance and accountability on establishing consistency in your exercise routine, why not speak with our skilled team about finding the right next steps for you!

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