How Lifting Weights Will Transform Your Health

lifting weights for better health

Lifting weights is about more than just looking good in a tank top, that muscle you gain has tremendous benefits to your life and longevity.  I’m here to convince you that liftings weights will transform your health and you should start today.

It doesn’t matter your age, gender, or season of life.  There are so many benefits, both physically and psychologically, from strength training that we should all be doing it.  If you have never lifted weights consistently, you are really missing out.

Here are 10 ways that Lifting Weights Will Transform Your Health:

1. You Increase Strength

This is the obvious one, but it’s more important than you might think.  After your mid 30’s you lose strength each year and it accelerates through each decade of life.  If you want your future self to be healthy and independent you must start to put in the work to build strength now.

2. You Boost Your Metabolism

Lifting weights aids in weight loss and maintaining a health body composition.  Building and maintaining muscle requires a lot of energy, so your body is using more calories even at rest when you have more muscle.  Conversely, losing muscle means you are lowering your resting metabolic rate.

3. You Improve Mood & Memory

Pumping iron pumps more blood to your brain. Subsequently, memory and mental focus improve.  It also causes the brain to produce “happy” chemicals that increase energy and optimism. In fact, a reduction in depression and anxiety is demonstrated in many weight lifting studies.

4. You Increase Bone Density

The fact that most women will experience an osteoporotic fracture in their lifetime has my 40 something self looking for ways to make my bones stronger.  Putting a heavy load on your body on a regular basis is the best way to improve bone density.  As the muscles you are working pull on the bones they are attached to, those bones also become stronger.

5. You Improve Posture

Do you slouch at your desk most of the day? Improving strength and muscle mass can help support your spine in an upright posture.  In addition, as you train with resistance it will become easier to stand or sit for extended periods of time.

6. You Decrease Arthritis Pain

Strength training will not change the wear and tear that occurs in our joints over time. Science is still working on ways to do that. However, strong muscles surrounding a joint will decrease pain, stiffness, and slow down the progression of degeneration.

7. You Sleep Better

Resistance training is shown in studies to improve sleep quality.  In addition, it’s easier to fall asleep when you are physically active during the day.  But remember, it is important to avoid any type of training too close to bed time though.

8. You Stabilize Blood Sugar

Muscle is a storage tank for glucose and using your muscles help glucose be used most effectively.  This prevents sugar from staying in the blood stream too long, increasing insulin production, and too much being stored in the liver.  Studies show strength training increases insulin sensitivity and can decrease risk for type 2 diabetes.

9.  You Decrease Inflammation

When muscles are used in strength training activities they produce myokines, a substance that helps counteract inflammation and boosts the immune system. Since low level inflammation is linked to a wide range of chronic health conditions, we shouldn’t pass up the anti inflammatory effects of exercise.

10. You Live the Life you Love

Having strong muscle and bone, power, and agility as we age allows us to continue to participate in the activities we love most.  Whether that is traveling, pickle ball, gardening, golf, or chasing kids on the playground; strength training will give us the freedom to keep moving and keep living.

We encourage you to get started with a weight lifting routine today.  If you don’t feel confident with resistance training or have an injury that you need to work around, get professional help to ensure you are safe and effective.  Contact us today for a movement screen and a personalized anti aging exercise prescription.  Inquire about availability of our Doctors of Physical Therapy HERE.

Lastly, go slow and enjoy the process. It can take a few weeks for your body to adjust to a strength training routine, but it won’t be long before you wonder why you waited so long to get started.

Rejuvenate a Stressed or Slow Metabolism

Lady doing yoga to reset hormones and metabolism.

Are you feeling sluggish, tired, and frustrated with a slow metabolism? You’re not alone. Many people complain to me about a checked out metabolism, especially during periods of high stress or life changes. But, just because it is common doesn’t mean it has to be your norm. I have a holistic approach to heal your stressed out metabolism, so you can reclaim your energy and vitality. 

What if you could wake up in the morning feeling refreshed and energized, ready to take on the day? Your metabolism is humming along, efficiently converting food into fuel for your body and brain. You feel a renewed sense of balance and well-being. Maybe this sounds too good to be true, but it doesn’t have to be. 

If you’re experiencing a stressed metabolism, it’s crucial to address the root causes. These most commonly include stress, inadequate nutrition, lack of sleep, and hormonal imbalances. Let’s tackle each of these head on and find ways to rejuvenate your metabolism.

1. Stress

Chronic stress can wreak havoc on your metabolism and often leads to weight gain, fatigue, and mood swings.  Stress can come from external sources, life circumstances, and even illness or injury within the body. Incorporating stress reducing techniques like deep breathing, stretching, meditation, and prayer can help calm your nervous system and support a healthy level of stress hormones.

2. Nutrition

What you eat plays a vital role in healing your metabolism.  Choose whole, nutrient dense foods that nourish the body and provide the building blocks for metabolism supporting hormones. You can identify through Nutrition Genetic Testing what type of foods your body uses most efficiently. All of us benefit from avoiding processed foods, added sugars, and artificial additives that can disrupt the metabolism.

3. Sleep

Adequate sleep is often overlooked but is crucial for a healthy metabolism.  Lack of sleep can disrupt hormone production, increase cravings (usually for less nutritious foods), and hinders the body’s ability to run efficiently.  Aim for 7-9 hours of quality sleep each night to support your metabolism and overall well being.

4. Hormones

Especially during perimenopause for women, hormonal imbalance can significantly impact your metabolism.  Consult with a women’s health professional to address hormone issues and explore natural remedies to find balance (the 3 tips above can get you started). Men are affected as well, and naturally boosting testosterone levels is a simple solution (the product Vitality is my top recommendation).

Are you ready to take a step to reclaim your energy and revitalize your metabolism? By taking a holistic approach to healing your stressed metabolism, you can regain control of your energy and overall well-being. You deserve to feel your best! As an Integrative Health Coach, I help people transform their movement, meals, mindset, AND metabolism and get on a path to a healthier, happier life.

So, why wait? Start implementing some of these changes today and learn more about how a coach could support you on your journey HERE.  Don’t wait to embrace the transformative power of a rejuvenated metabolism. 

Interested in speaking to a holistic health expert this week? Schedule a Free Wellness Strategy call HERE to see what else you should add to your metabolic health tool kit.