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lifting weights - is it necessary?

Well... kinda yeh. Especially if you're over 30 - but why?

Muscle mass decreases approximately 3–8% per decade after the age of 30 & this rate of decline is even higher after the age of 60. This loss of muscle due to aging is called sarcopenia.

Less muscle means greater weakness and less mobility which can increase your risk of falls and fractures and could result in you becoming frail as you age. In 2015 a study found that people with sarcopenia had 2.3x the risk of low-trauma fractures from a fall, such as a broken hip, collarbone, leg, arm or wrist.

Declining muscle mass is part of aging, but that doesn't mean you can't prevent it. With as little as 2 x 20-30 minute resistance based exercises you can prevent muscle wastage.

Other benefits include cognition and brain health; Astoundingly, weight training has been shown to protect subregions of the hippocampus (a brain region involved in cognition and long-term memory) from degeneration in populations at risk for Alzheimer's Disease!

Actively working on your health through diet and exercise can help you to slow down the aging process, feel fitter for longer and avoid chronic illness or disease.

Personalised plans are always ideal as everyone is different, but for a simple starting guide download my FREE Dumbbell Only Full Body Exercise Plan.

For support with diet, exercise and implementing healthy lifestyle habits ask me about Diet Coaching. An inclusive plan to help you live your best life in body that you love and loves you back.

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