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Yahoo
11-06-2025
- Health
- Yahoo
Experts Say This Type Of Exercise Is The 'Fountain Of Youth'— Especially If You're Over 50
Aging gracefully isn't just about staying active; it's about choosing the right kind of activity to support your health. Resistance training (such as bodyweight, free weight, and resistance band exercises) is one of the best ways to counter the effects of aging, helping you build up muscle to support daily activities and prevent conditions like osteopenia and osteoporosis that can lead to bone fractures. And even if you've never lifted a weight before, it's never too late to start. 'Weight training is the fountain of youth,' says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. 'Not only does it help increase and maintain bone density to prevent fractures, but the muscle mass that weight training builds also helps to regulate our blood sugar and metabolism.' Weight lifting can even improve balance and coordination, decreasing the frequency, severity, and likelihood of falls. On top of the physical benefits, resistance training has shown promise in staving off neurological conditions like Alzheimer's and dementia, according to a 2023 study published in Frontiers in Neuroscience, making it a multi-benefit tool for aging well. You can think of lifting weights as your body's best tool to promote resilience, energy, and independence through the aging process. Starting with small, manageable steps—such as incorporating resistance bands or light weights (at first) into your routine—can help you gain confidence and momentum while reaping the long-term benefits. Remember: Building a strength training routine doesn't have to be complicated—it just needs to be consistent. 'Start small, build gradually, and stick with it,' says Bales. She recommends starting with two or three sessions per week. Try rotating between upper body, lower body, and core exercises to keep things balanced. Progress takes time, so be patient. 'Results usually show in six to eight weeks,' Bales explains. The key is to keep showing up and enjoy the process—your future self will thank you. Need some inspiration to get started? Weight lifting later in life doesn't come without its fair share of challenges, but the rewards far outweigh the hurdles. Take it from these inspiring women, who spoke with WH previously about their later-in-life strength training journeys: Marilynn Larkin says not to let fear or self-consciousness hold you back. 'Feel your fear, then go through it,' she previously told WH. Following a cancer diagnosis, lifting weights became a way to push through her fears and embrace all that her body was capable of. '[Weight lifting] is all about allowing your body to reach its full potential and accepting it as it is.' Ginny MacColl recommends starting with a small yet challenging goal and celebrating each milestone—no matter how small, focusing on progress, not perfection. 'Little by little, these small steps lead to big changes,' she previously told WH, after becoming the oldest woman to complete an obstacle on American Ninja Warrior and breaking a Guinness World Record as a result. 'Instead of letting negativity and thoughts like 'I can't' creep in, I focus on getting stronger, physically and mentally. It works.' Michelle Alber says don't wait. After just 18 months of training focused on progressive overload (gradually increasing the weight and intensity of her workouts) and working with a coach to ensure her routine was safe and effective, she reversed her osteoporosis. 'There is never a 'perfect' time to start or a 'right' time to do anything,' she previously told WH. 'Was it hard to make major lifestyle changes at 65? Yes! But it's about choosing your 'hard' and taking control of your life.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
10-06-2025
- Health
- Yahoo
Experts Say This Type Of Exercise Is The 'Fountain Of Youth'— Especially If You're Over 50
Aging gracefully isn't just about staying active; it's about choosing the right kind of activity to support your health. Resistance training (such as bodyweight, free weight, and resistance band exercises) is one of the best ways to counter the effects of aging, helping you build up muscle to support daily activities and prevent conditions like osteopenia and osteoporosis that can lead to bone fractures. And even if you've never lifted a weight before, it's never too late to start. 'Weight training is the fountain of youth,' says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. 'Not only does it help increase and maintain bone density to prevent fractures, but the muscle mass that weight training builds also helps to regulate our blood sugar and metabolism.' Weight lifting can even improve balance and coordination, decreasing the frequency, severity, and likelihood of falls. On top of the physical benefits, resistance training has shown promise in staving off neurological conditions like Alzheimer's and dementia, according to a 2023 study published in Frontiers in Neuroscience, making it a multi-benefit tool for aging well. You can think of lifting weights as your body's best tool to promote resilience, energy, and independence through the aging process. Starting with small, manageable steps—such as incorporating resistance bands or light weights (at first) into your routine—can help you gain confidence and momentum while reaping the long-term benefits. Remember: Building a strength training routine doesn't have to be complicated—it just needs to be consistent. 'Start small, build gradually, and stick with it,' says Bales. She recommends starting with two or three sessions per week. Try rotating between upper body, lower body, and core exercises to keep things balanced. Progress takes time, so be patient. 'Results usually show in six to eight weeks,' Bales explains. The key is to keep showing up and enjoy the process—your future self will thank you. Need some inspiration to get started? Weight lifting later in life doesn't come without its fair share of challenges, but the rewards far outweigh the hurdles. Take it from these inspiring women, who spoke with WH previously about their later-in-life strength training journeys: Marilynn Larkin says not to let fear or self-consciousness hold you back. 'Feel your fear, then go through it,' she previously told WH. Following a cancer diagnosis, lifting weights became a way to push through her fears and embrace all that her body was capable of. '[Weight lifting] is all about allowing your body to reach its full potential and accepting it as it is.' Ginny MacColl recommends starting with a small yet challenging goal and celebrating each milestone—no matter how small, focusing on progress, not perfection. 'Little by little, these small steps lead to big changes,' she previously told WH, after becoming the oldest woman to complete an obstacle on American Ninja Warrior and breaking a Guinness World Record as a result. 'Instead of letting negativity and thoughts like 'I can't' creep in, I focus on getting stronger, physically and mentally. It works.' Michelle Alber says don't wait. After just 18 months of training focused on progressive overload (gradually increasing the weight and intensity of her workouts) and working with a coach to ensure her routine was safe and effective, she reversed her osteoporosis. 'There is never a 'perfect' time to start or a 'right' time to do anything,' she previously told WH. 'Was it hard to make major lifestyle changes at 65? Yes! But it's about choosing your 'hard' and taking control of your life.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
The Herald Scotland
27-04-2025
- Entertainment
- The Herald Scotland
Thousands cross finish line of London Marathon as temperatures hit 22.2C
Crowds of supporters, many holding banners, have lined the streets of the city to cheer on the runners and wave to their loved ones. Many runners have chosen to compete in fancy dress (Jonathan Brady/PA) London could set a new record for the world's biggest marathon, which is currently held by the TCS New York Marathon in November when there were 55,646 finishers. Among the participants are David Stancombe and Sergio Aguiar, whose daughters Elsie Dot Stancombe, seven, and Alice da Silva Aguiar, nine, were murdered in the Southport mass stabbing last summer. They are raising money for projects in memory of their daughters and Bebe King, six, who was also killed at a Taylor Swift-themed dance class in July. In a video message posted on X, Prime Minister Sir Keir Starmer wished the pair 'the very best of luck', adding, 'the entire nation is in awe of your courage and your resilience'. Wishing the very best of luck to David and Sergio today — what an incredible way to honour the memory of your daughters. — Keir Starmer (@Keir_Starmer) April 27, 2025 In an interview with BBC Breakfast, Mr Stancombe said: 'Even now it still blows me away that so many people know about it and you're getting messages from the Prime Minister.' Among this year's celebrity participants was radio presenter Adele Roberts who said she hopes her world record-breaking marathon runs show people with cancer they can 'achieve anything'. Roberts, who was previously treated for bowel cancer, broke the record for the fastest aggregate time to complete all World Marathon Major races with a stoma (female), upon completing the London Marathon. She added: 'I just kept thinking all the way round – the pain's a privilege. 'I've been through much, in terms of recovering from cancer, and with every step even though it hurt, I just thought 'you're alive, you're lucky to be experiencing this', so it was lovely.' Many runners compete wearing fancy dress, hoping their quirky outfits may boost their fundraising efforts for their chosen charities. McFly drummer Harry Judd was a London Marathon finisher in 2024 and he was among the celebrities taking part again on Sunday (John Walton/PA) Costumes on Sunday included a group dressed as a colourful caterpillar, a pair dressed as shower gel bottles and a man dressed as a rhino, while some carried items including a fridge and large teddy bears. Ali Young, 51, who was attempting to break the world record of the fastest woman to run a marathon dressed as a bird, said her jaw 'hurt from smiling' throughout the race. The runner, from Amersham in Buckinghamshire, completed the race dressed in a black and white penguin costume and said the atmosphere at the event was 'absolutely amazing', she added. 'My jaw hurts from smiling, you just smile the whole way and so many people were shouting 'penguin', all the kids.' Ms Young is fundraising on behalf of Maggie's Cancer Care in memory of her late father and is waiting for the Guinness World Record team to verify her attempt. A man who has run 113 marathons dressed as a rhino said people were a 'little bit shocked' by him in costume on the Tube on the way to the start line. Chris Green, who is known as Rhino Boy Chris and is an ambassador for charity Save the Rhinos, holds the world record for the most marathons run in the same three-dimensional costume (male). The costume, a large grey rhino outfit complete with large horn, was adorned on Sunday with a Union flag and hat. He added: 'You know what the best thing about wearing this costume is it brings out the big kid in everybody – if ever you're feeling cynical about the world, put on a rhino costume and I guarantee you'll see the best in people.' Many supporters chose light-hearted slogans for their banners, including one that bore the words 'whine now, wine later'. More than 56,000 people are taking part on Sunday (Jonathan Brady/PA) Celebrity participants included Emmerdale star Tony Audenshaw, who last ran the London Marathon in 2015 but has returned to fundraise for Pancreatic Cancer UK, the event's charity of the year, after the death of his wife Ruth in April 2017 aged 43. Comedian and TV presenter Romesh Ranganathan, McFly drummer Harry Judd, former England footballer John Terry and singer Alexandra Burke also took part. Eilish McColgan is among the competitors in the women's elite London Marathon (Jonathan Brady/PA) Two pro-Palestine activists jumped over the barriers separating spectators from the race course and threw red powder paint on to Tower Bridge in front of the men's elite race, the group Youth Demand said. An image shared by the group showed two people standing in the middle of the road wearing T-shirts bearing the words 'Youth Demand: Stop Arming Israel.' The pair were quickly arrested by police, the group said, while marathon organisers said the event 'was not impacted in any way'. Ethiopian runner Tigst Assefa won the women's elite race, setting a new women-only world record with a time of two hours, 15 minutes and 50 seconds. Sebastian Sawe, from Kenya, came first in the men's elite race with a time of two hours, two minutes and 27 seconds. Sixteen MPs were also among those running, including Labour's Josh Fenton-Glyn, Conservative Harriet Cross, Liberal Democrat Tom Gordon and shadow justice secretary Robert Jenrick. Last year, TCS London Marathon raised a record-breaking £73.5 million, bringing the cumulative total raised since the first race in 1981 to more than £1.3 billion, according to organisers.
