You might have heard about the health benefits of exercising, and you might already know that a ʻhealthyʼ lifestyle should always include some sort of physical activity. 

This is even more true when it comes to women, and that the best health-related outcomes of physical activity come from strength training. Let’s look at why.

1. Sarcopenia Prevention : Sarcopenia is defined as ʻthe loss of muscle mass plus low muscle strength or low physical performanceʼ. Several studies in different countries and regions have shown a strong correlation between sarcopenia and increased mortality in the elderly population (80-85 years of age). Therefore, building as much muscle and strength as possible at a young age, can prevent sarcopenia from occurring and, potentially, it can extend one’s lifespan. In a sense, muscles can be thought of as ʻthe bank of longevity’. Why am I telling you this? Because on average, women tend to have less muscle mass than men, they need to build muscle even more than their male counterparts to prevent (or slow down) sarcopenia. How do they build muscle and strength? Through a well-structured strength training programme.

2. Osteoporosis Prevention: Did you know that the amount of literature showing a positive correlation between resistance, strength and power training and increase of Bone Mineral Density (BMD) is a lifespan high? Just Google it and you’ll see. This occurs because high-impact activities place significant stress, not only on muscle tissue but also on joints and bones, stimulating the building of new bone material, to strengthen the existing bones. Osteoporosis is a medical condition affecting mostly postmenopausal women, which is characterised by a decrease in BMD. When regularly performed at a young age, high-impact training can contribute to developing high peak bone mass, which will preserve bone mass throughout life. If implemented later in life, high-impact activities can still slow down the onset of osteoporosis. Therefore, resistance training is widely recommended by the medical community as a very effective way to contrast osteoporosis.

3. Functionality and Independence in Old Age: A bunch of studies have associated strength and power training with increased functionality and independence in old age. While it is still unclear whether power training (namely, a training style focusing on speed-strength or strength-speed) has a higher impact than maximal strength training, implementing any activity involving compound (multi-joint) movements and heavy loads can be recommended as a longevity therapy for both men and women. 

4. Depression and Anxiety Prevention: Several studies have been conducted over the past four decades, showing how the endorphin release following a training session can decrease both anxiety and depression. According to the American National Institutes of Health, ʻWomen are twice as likely to be diagnosed with an anxiety disorder, and the prevalence of anxiety disorders is significantly higher for women (23.4 percent) than men (14.3 percent). Therefore, women are twice as likely to need to implement physical activity into their lifestyle as men, to prevent anxiety and depression. Whilst both aerobic and anaerobic activities have been shown to release endorphins, strength training has also been reported to bring a significant improvement in quality of life in women with breast cancer and to help with chronic neck pain relief and work ability in female industrial workers. Therefore, the overall impact of strength training on quality of life seems to be superior to that of cardiovascular activities alone, especially in physical workers and in the chronically ill population.

Nishant Mandal is a certified Personal trainer/Online fitness coach based out of Delhi NCR. He is ACE-CPT, Crossfit L-1, PN-L1 certified and Calisthenics enthusiast, Deadlift Junkie, Movement & Mobility expertise

Twitter @NishantPTrainer

A strong core can stabilize your spine to help keep your lower back healthy and pain-free. The muscles and ligaments surrounding your spine can weaken with age or from an injury, which can make movements like twisting, stretching, lifting, and bending difficult.

The lower back often has to compensate for this lack of mobility, which places greater stress and burden on its muscles. People with back pain often fear movement, which can make their back stiff and their pain even worse. Three exercise that will help make your spine stable: the curl-up, the side plank, and the bird-dog.

1. Lie on your back. Extend one leg straight out on the floor. Bend the knee of your other leg so your foot is flat on the floor.

2. Put your hands under your lower back to maintain the natural arch of your spine.

3. On an exhalation, lift your head, shoulders, and chest off the floor as though they were all connected. (Come off the floor just enough to feel tension in your muscles.) Don’t bend your lower back, tuck your chin, or let your head tilt back.

4. Hold for 10 seconds and then slowly lower yourself down.

5. Complete ten reps, then switch leg positions and repeat the sequence to complete the exercise.

1. Lie on your side with your upper body propped up on your arm, with your forearm on the floor and your elbow underneath your shoulder. Place your free hand on the top of your hip. Pull your feet back, so your knees are at a 90° angle.

2. Lift your hips off the floor so they are in line with the rest of your body, and hold for up to 10 seconds. Try to maintain a straight line from your head to your knees. Slowly lower your hips back down to the floor.

3. Repeat five times, then flip to your other side and repeat the sequence to complete the exercise.

Variation: For a challenge, straighten your legs instead of bending them.

1. Get down on the floor on your hands and knees.

2. Raise your left arm and extend it forward as far as possible while simultaneously lifting your right leg and extending it straight behind your body. Keep both the raised arm and leg parallel to the floor. Ensure your hips are aligned with your torso and not tilted to one side.

3. Hold for 10 seconds and then return to the starting position.

4. Repeat five times, then switch to the other arm and leg and repeat the sequence to complete

The recordings and transcripts of the previous space sessions are uploaded here.

Conquer your mind to achieve any goal with @IamShajanSamuel – 4th June

Yoga and animal flow with Komal_42– 18th June

Dental care & Hygiene with Gautam Govitrikar – 2nd July

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