Harvard Just Proved What We Already Knew!

Every now and then, a piece of research comes along that makes me smile because it confirms everything we've been working towards together for years.

A huge new study from the Harvard T.H. Chan School of Public Health, published last week, has done exactly that.

Now, I know what you're thinking...

"Another health study?"

But bear with me, because this one is a little different.

Researchers followed more than 147,000 adults for up to 30 years (yes people actually gave 30 years of their life for this!) making it one of the largest and longest studies of its kind ever conducted. Every few years, participants reported their exercise habits, allowing researchers to see how different types of movement influenced long-term health and longevity.

The findings were really interesting.

The Benefits of Just Two to Three Strength Sessions Per Week

The researchers found that people who completed around 90 to 120 minutes of strength training each week (roughly two or three sessions) experienced:

• A 13% lower risk of dying from any cause

• A 19% lower risk of dying from heart disease

• A 27% lower risk of dying from neurological diseases, most of which were dementia-related

That final statistic really caught my attention.

A 27% reduction in dementia-related mortality simply from engaging in regular strength-based exercise is significant.

The study also found that the greatest health benefits occurred when strength training was combined with cardiovascular exercise such as walking, cycling, swimming, dancing or any activity that gets the heart and lungs working a little harder.

The two don't compete with each other. They work beautifully together.

Perhaps even more encouraging was the discovery that more isn't necessarily better. Beyond 120 minutes of strength training per week, the additional benefits levelled off.

In other words, you don't need to spend hours in the gym to improve your health. Consistency matters far more than quantity.

Why Strength Training Becomes More Important As We Age

One of the biggest challenges of ageing is something many people don't realise is happening.

From our mid-thirties onwards, we naturally begin to lose muscle mass. If we do nothing to challenge our muscles, we can lose approximately 4 to 6 pounds of muscle every decade. After the age of 60, that rate can accelerate to around 3% per year.

This process is known as sarcopenia.

There is good news though...

Much of this muscle loss is not inevitable. Research consistently shows that strength training can slow, stop and even reverse many of these changes.

Maintaining muscle is about far more than appearance. Strong muscles support healthy joints, improve balance, protect bone density, reduce the risk of falls and make everyday tasks easier.

The ability to carry shopping, climb stairs, get up from the floor, lift grandchildren or enjoy a day in the garden all depend on maintaining strength.

This Harvard study reinforces just how important that is.

You Don't Need To Be A Weightlifter

Whenever strength training is mentioned, many people picture a gym full of heavy barbells and intimidating equipment.

But that's not what the research is referring to.

The study included resistance bands, bodyweight exercises and free weights.

In other words, the kind of training many of us already do.

Strength training simply means asking your muscles to work against some form of resistance.

Whether that's a resistance band, a pair of dumbbells, your own bodyweight or even standing up from a chair repeatedly, it all counts.

Why We Focus On Strength, Balance and Mobility

In our classes, we don't exercise simply for the sake of moving.

Everything we do has a purpose.

Strength training helps maintain muscle mass and bone health.

Balance work helps reduce fall risk and improves confidence.

Mobility and flexibility exercises help keep joints moving well and support everyday movement.

Together, these create a stronger, more capable body that can continue doing the things you enjoy for many years to come.

And according to this latest Harvard research, those efforts are likely contributing to a longer and healthier life too.

What This Means For You

The message from this research is reassuringly simple:

• Aim for two to three strength-focused sessions each week.

• Keep up regular cardiovascular activity such as walking, cycling or swimming.

• Remember that even small amounts of exercise are beneficial.

• Focus on consistency rather than perfection.

• Choose activities you enjoy and can maintain long term.

The biggest gains don't come from occasional bursts of motivation.

They come from the habits you repeat week after week, month after month and year after year.

The Bottom Line

I genuinely believe that understanding the "why" behind exercise helps us stay motivated when life gets busy.

We're not exercising simply to burn calories or tick a box.

We're investing in our future health, independence and quality of life.

After following over 147,000 people for three decades, Harvard's conclusion was clear:

Regular strength training can help you live longer, protect your brain and support better health as you age.

That's a pretty compelling reason to keep showing up.

This is exactly what we do in the Flexpress membership. We concentrate on mobility, balance and body weight only core strength on Monday then we add weight and resistance twice a week on Wednesday and Friday. They are short doable sessions that are recorded to repeat or practice later.

Thank you for reading.

Alison x

If you would like a FREE trial week to see if it's something you could do or would like more information email me at: onyxhealthandfitness@gmail.com

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