New Year's Resolutions to Forget - A Second Chance at Fitness
It's not uncommon for people to falter when it comes to their New Year's resolutions. In fact, research suggests that a staggering 43% of individuals give up on their fitness goals by the end of January alone. However, two recent studies offer a glimmer of hope for those looking to get back on track.
A recent study published in The Lancet found that even small increases in physical activity can have significant health benefits. For instance, extending moderate-intensity exercise from 17 minutes to 22 minutes per day was shown to lower the risk of death by up to 10% among adults. Moreover, reducing sedentary time by just one hour was linked to a 13% reduction in all-cause mortality rates.
These findings are particularly significant given that physical inactivity is estimated to cause as much as 7-9% of global mortality. The study's authors emphasize that even small lifestyle changes can make a measurable difference to health and lifespan, dispelling the notion that intense exercise is necessary to reap benefits.
Another study published recently revealed that weightlifting – or resistance training – of any kind leads to increased muscle and strength. This challenges traditional gym culture, which often places emphasis on heavy weights. The researchers found that both young men and women who lifted lighter weights with more repetitions achieved similar results in terms of muscle growth and strength gains.
Resistance training is also touted as a valuable tool for older adults, slowing the aging process by reducing the risk of diabetes, improving cognitive function, building stronger bones, and lowering blood pressure. According to Andrew R. Jagim, director of sports medicine research at the Mayo Clinic, it's never too late to start resistance training – even in one's 80s.
So, what can be done to get back on track? Experts recommend starting small and gradually increasing physical activity levels over time. With consistent commitment to exercise, even the smallest increments can lead to significant health benefits. As one author puts it, "You're not a quitter. There are just too many reasons to press on."
It's not uncommon for people to falter when it comes to their New Year's resolutions. In fact, research suggests that a staggering 43% of individuals give up on their fitness goals by the end of January alone. However, two recent studies offer a glimmer of hope for those looking to get back on track.
A recent study published in The Lancet found that even small increases in physical activity can have significant health benefits. For instance, extending moderate-intensity exercise from 17 minutes to 22 minutes per day was shown to lower the risk of death by up to 10% among adults. Moreover, reducing sedentary time by just one hour was linked to a 13% reduction in all-cause mortality rates.
These findings are particularly significant given that physical inactivity is estimated to cause as much as 7-9% of global mortality. The study's authors emphasize that even small lifestyle changes can make a measurable difference to health and lifespan, dispelling the notion that intense exercise is necessary to reap benefits.
Another study published recently revealed that weightlifting – or resistance training – of any kind leads to increased muscle and strength. This challenges traditional gym culture, which often places emphasis on heavy weights. The researchers found that both young men and women who lifted lighter weights with more repetitions achieved similar results in terms of muscle growth and strength gains.
Resistance training is also touted as a valuable tool for older adults, slowing the aging process by reducing the risk of diabetes, improving cognitive function, building stronger bones, and lowering blood pressure. According to Andrew R. Jagim, director of sports medicine research at the Mayo Clinic, it's never too late to start resistance training – even in one's 80s.
So, what can be done to get back on track? Experts recommend starting small and gradually increasing physical activity levels over time. With consistent commitment to exercise, even the smallest increments can lead to significant health benefits. As one author puts it, "You're not a quitter. There are just too many reasons to press on."
I totally get why people struggle with keeping those New Year's resolutions 
but what really blew me away is that even small changes can have HUGE benefits 
like exercising for 5 extra minutes a day or doing more reps at the gym! 
And it's not just about fitness, it's about overall health and wellbeing too 
. I love how these studies are challenging traditional gym culture and showing that you don't need to be super intense to see results 
. Let's make a conscious effort to start small and be consistent, we got this! 
, gotta love those numbers 43% is like, half of ppl giving up already 
, but these new studies show that even tiny tweaks can make huge differences 
. and it's not just about being super fit either, resistance training is actually pretty cool too 
. I mean who says you gotta lift heavy weights to get buff? 
even lighter reps with heavier weights can still make a difference 
or 
, resistance training is like a magic pill for aging, slowin' down diabetes, improvin' cognitive function... it's all good 
. so don't give up on your fitness goals just 'cause Jan is over 
, start small and grind 
i mean i know its good for me or whatever but honestly idk if i can do it consistently. and weightlifting sounds kinda scary... like what if im not strong enough? 
I think its so cool that research is showing us small changes can make big differences in our health 
Its like, we don't have to go all out and start doing crazy intense workouts or anything. Just getting moving a little more each day can help 
And I love that resistance training is being highlighted too! We should be lifting weights of any kind, not just those heavy ones at the gym 
. It makes me think about how hard it is for people to stick to their fitness goals in the first place... its like we're making it harder on ourselves with all the pressure to "get fit" 
. But honestly, I think this research is so inspiring - even small changes can lead to big benefits and thats something we should be celebrating 
!
.
But I think its awesome that scientists found out even tiny bit of exercise can help you live longer 
. And weightlifting is super underrated too 
. so why beat yourself up over it? just acknowledge the setback, adjust your approach, and keep moving forward 
.
. But what's with the emphasis on weightlifting being cool again? Can't we just have a day without someone talking about " Resistance training" for once 
. And don't even get me started on how it's never too late to start... like, when is too late?! 
Like if we can get people moving even just for 17 minutes a day, that's already a win in my book! 
My friend started doing bodyweight exercises when she was 60 and now she's stronger than ever – it's inspiring! 