Pump Up Your Life: How Lifting Weights Adds Years to Your Smile

Welcome, fitness friends, today, we’re tackling a topic that might surprise you; weightlifting and working out literally add years to your life. I am not talking about some mythical fountain of youth, but actual, science-backed benefits that show pumping iron isn’t just about getting sculpted biceps.

So, ditch the protein shake and grab your doubt. We’ll dig into the research and show you how grabbing those weights, whether at the gym or with homemade water bottles, can be your ticket to a longer, healthier, and happier life.

In this modern era, where health is taking top concern, scientific research has shown the profound impact of exercise on longevity. Weightlifting, often overlooked, is shown to be a transformational practice. In this podcast, we will explore the scientific foundations that make weightlifting a foundation for a longer, healthier life. The general definition of strength training is any physical movement in which you use your body weight or equipment. Regardless of the type of strength training you prefer; the goal is to put your muscles under tension. Strength training makes you stronger and keeps you performing daily tasks with ease. Several studies show that “people who do muscle-strengthening workout are less likely to die prematurely than those who don’t, add to previous evidence that strength training has long-term health benefits,” as stated in the Harvard school of public health.

The research is solid. Building and maintaining muscle mass isn’t just about vanity; it’s about building a natural powerhouse. Muscles are metabolic marvels, burning calories like crazy even at rest. Every pound of muscle burns about six calories at rest, compared to about three for fat. So, packing on some muscle is like investing in a long-term calorie-burning machine. More muscle means faster metabolism, which helps keep weight in check and reduces your risk of chronic diseases like diabetes and heart disease, major players in shortening our lifespans.

Weightlifting shows to be a great practice for maintaining an optimal body weight and managing blood sugar levels. Scientific literature has consistently demonstrated the positive effects of weightlifting on metabolic health, potentially lowering the risk of type 2 diabetes. Combine weightlifting with a healthy diet, regular physical activity, and proper medication for ideal diabetes management. A 2018 study published in the Journal of the American Medical Association found that resistance training significantly improved blood sugar control in people with type 2 diabetes, even without changes in diet or medication. Similar findings were reported in a 2013 study published in Diabetes Care, demonstrating that weightlifting reduced HbA1c, a key marker of long-term blood sugar control. Muscles act like sponges, soaking up glucose (blood sugar) from your bloodstream. The more muscle you have, the more efficient your body becomes at using glucose, leading to lower blood sugar levels. So Muscle Up, Blood Sugar Down.

Building muscle also strengthens your bones, reducing the risk of osteoporosis and fracture, particularly for us as we age. Strong bones mean staying active and independent for longer, enjoying life to the fullest. Weightlifting goes beyond building muscles; it shapes the foundations of physical health. The act of lifting weights engages various muscle groups, leading to strength, improved bone density, and increased joint flexibility. These physical changes safeguard the body against the onset of chronic conditions.

Transitioning to the mental health domain for working out and Science also shows that weightlifting boosts blood flow to the brain, delivering essential nutrients and oxygen to those hardworking neurons. This can improve memory, focus, and cognitive function, helping keep your mind stay sharp even as the years fly by. Weightlifting shows its competence in lifting your mood and controlling stress. The release of endorphins during weightlifting sessions serves as a natural mood enhancer, contributing to a positive mental state. Exercise reduces stress hormones: Stress hormones like cortisol can suppress the immune system by helping manage stress levels, keeping your immune system strong and vigilant. Cardio also releases endorphins that make you feel good after a workout.

Exercise benefits the Immune System by guarding your body against invaders. It increases white blood cell production and the white blood cells are your body’s soldiers, battling infections and viruses. Exercise stimulates their production, boosting your overall defense and staying healthy.

Exercise vs. Inflammation:

Imagine inflammation as a tiny fire within your body. In small doses, it’s helpful, like fighting off infections. But chronic, uncontrolled inflammation is like a raging wildfire, damaging tissues and contributing to various diseases. Moderate exercise actually strengthens your immune system, helping it fight off infections and viruses more effectively. This can be especially helpful for people with chronic inflammatory conditions. Exercise gets your blood pumping, delivering oxygen and nutrients to tissues and flushing out inflammatory waste products. This reduces inflammation and promotes healing.

So, what is the best way to start that workout routine you have been saying you are going to start? We all have good intentions, but sometimes getting started can feel like climbing Mount Everest in flip-flops. But fear not, because I am about to bring you actionable tips to finally launch a routine.

First step is finding your why, or as I refer to as your purpose:

What motivates you? Is it about boosting your energy, building strength, managing stress, or chasing those endorphins, or kids? Having a clear purpose keeps you going when workouts get tough.

Start small and smart. Don’t overwhelm yourself with daily CrossFit sessions. Begin with achievable standards like a brisk walk three times a week or bodyweight exercises at home. Remember, consistency is key. A shorter, regular workout beats a random marathon.

Next, remember to embrace the FUN Factor. Exercise shouldn’t feel like a chore. Choose activities you enjoy! Dance to your favorite tunes, hike in a scenic park, or join a group fitness class for social motivation.

Why is it that we know exercise gives us more energy, but why can’t we find the energy to go? My third point is that we aren’t making it a priority. Schedule this into your calendar just as you would any business meeting and don’t let other calendar events take its place. Treat those meetings with the same respect you’d give a meeting with your boss. This helps make exercise a non-negotiable part of your week. Next, have all your workout clothes in one area, ready to go so you do not have to search the closet and laundry. Fill your water bottle and stage everything that needs to go into the workout bag before it is time to go. Having everything organized and ready is key. Set a time or schedule and stick with it. I choose scheduled class workout as it MAKES me set a schedule. Once I get there, I am encouraged and held accountable by others. I meet up with friends, which makes working out more fun. Setting a schedule and sticking to it becomes a habit. A habit is regular, often unconscious practice that is repeated consistently over time and becomes ingrained through repetition, making it automatic or second nature. No one is going to work out for you. You are in complete control of your health.

Remember, moderation is key. While moderate exercise benefits both inflammation and immunity, going overboard can do the opposite. Overtraining can lead to increased inflammation and weakened immunity. Aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, with rest days in between.

Remember, there is no “one size fits all” approach to starting a workout routine. Experiment, find what works for you, and most importantly, have fun! Every step, every jump, every push-up is a victory. Celebrate your progress, and soon that workout you’ve been dreaming of will become an inseparable part of your day.

So what are you waiting for? Ditch the flip-flops, lace up your sneakers, and conquer that Mount Everest one step at a time! You’ve got this!

until next time, stay strong

#pumpupyourlife