Cover There are certain exercises and types of movement to prioritise for longevity, especially for women
There are certain exercises and types of movement to prioritise for longevity, especially for women
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Women’s health specialists at Joint Dynamics Evolve share how their client Holly addressed her chronic pain with regular strength training, the types of movement that can help women thrive, and their tips for exercising for longevity
Longevity—what does the word mean to you?
For us, it’s living and not just existing. And exercise plays into that.
Exercise isn’t just about chasing your ideal physique or high intensity workouts. It’s about longevity—keeping your body healthy, living and thriving. It’s thinking ahead and considering what our lives might be like in the years to come. We want to be able to play with and pick up our children or grandchildren without being out of breath or suffering with a bad back. We want to be able to continue to walk and hike outdoors—we know nature is good for us. We want to live without diseases, such as cardiovascular disease, which can be preventable through diet and exercise.
See also: How I learned to prioritise myself again: a journey to self-care
For our client, Holly, who is 55, an unfortunate string of family tragedies made her want to change something in her life for the better; and that was her health.
From managing this series of tragedies in such a short space of time, Holly had developed neck and shoulder pain, which became chronic (lasting more than three months). She had been to see a physiotherapist to address the issue, and she did make progress, but it was short-lived.
She was then advised that regular strength training may help relieve her symptoms.
Holly began training with us once a week. While she had been active when she was young, taking part in hockey, rowing and horse-riding, she had never done strength training in a gym before.
Holly found the fun in training and realised that it’s not always all about how heavy you lift but moving in ways she had never done before, which made it enjoyable and addictive.
Soon enough Holly had upped her training to three times per week. She loved the way it made her feel—and even more so after what she had been through. Holly explained that it gave her a sense of purpose, wanting to be the best and healthiest she could be for her children.
What does exercising for longevity look like?
Holly found that regular strength training eased her chronic pain and improved her overall well-being.
There are certain exercises and types of movement to prioritise for longevity, specifically for women.
Resistance training: A research study based entirely on women showed that low-impact resistance training (such as rowing, lunges, squats, push ups, etc) was more beneficial for physiological changes such as hormonal function, decreased joint and muscle pain, muscle mass, balance, increase in energy, insulin sensitivity, and glucose metabolism to improve quality of life, emphasising how important strength or resistance training is for women. High impact resistance training (such as heavy weights, deadlift, squats, bench press etc) has been shown to be beneficial for other physiological factors such as improvements in bone density, and falls prevention.
Zone 2 training: This training is where you are working at 60 to 70 percent of your maximum heart rate. It is a slow and steady effort while being able to maintain a conversation. Cycling, swimming, rowing and running are examples of Zone 2 training.
Exercising 150 minutes a week: This is the equivalent of two 10-minute exercise sessions a day, but it can reduce mortality risk by 18 percent. Increase workouts to 300 minutes a week, or two 20-minute sessions a day, and mortality risk can be lowered by 24 percent.
7 tips for exercising for longevity
- Begin with small amounts of exercise, and gradually increase to build strength and endurance
- Find someone to exercise with to keep you accountable
- Find ways to incorporate exercise into your daily schedule, for example, walking to and from work
- Take the stairs instead of the lift or escalator where possible
- Instead of meeting friends for a coffee and sitting in a cafe or restaurant, get that coffee to go and catch up over a walk
- Compile a good playlist for motivation during exercise
- Try different forms of exercise, from hiking to boxing, yoga and pilates, and find the one you enjoy the most and that will have you coming back for more
On average, women exercise less than men. But integrating movement into your schedule can have a significant impact on longevity. Whether it’s going on a walk, picking up some weights, or breathing deeply and moving in ways that feel good for you, a small amount of exercise consistently goes a long way. Movement is medicine. And it’s never too late to start.
Georgia Cutt is an exercise physiologist, specialising in women’s health at Joint Dynamics Evolve.
Hayley Iwaszko is a sports therapist, specialising in women’s health at Joint Dynamics Evolve.
Front & Female’s Women’s Health With Evolve series is a collaboration with Joint Dynamics Evolve, Hong Kong’s first multidisciplinary women’s health clinic with services spanning physiotherapy, osteopathy, rehabilitation, personal training, nutrition and psychology. The series addresses all aspects of female health to support women at various life stages and open up the conversation around women's health topics, from the awkward to the unknown.
