Strong advice: Lift weights, live longer

New study finds lower risk of death among people who lift weights.

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IN a nutshell Good morning, I'm Tim Snaith, editor of today's Wellness Wire, bringing you news of something that might, in the long run, reduce your risk of death by 50%. What is this health and wellness miracle? Well, you might not like the answer: Combining weightlifting with moderately vigorous exercise may just be the most reliable way to reach a healthy old age. And it doesn't matter when you start, so long as you start. Today let's chat about: • why you should add weightlifting to your fitness routine • the book that changed my whole outlook on fitness • how exercise can keep you from waking up to pee at night • more health stories you need Lift long and prosper, Tim Snaith Newsletter Editor II, Healthline

Written by Tim Snaith October 10, 2022 • 6 min read

what's got us buzzing Lift weights to live longer? Seems so Deep down, we all know that exercise is good for us, but what type of exercise will have the most impact on your long-term health? Well, a new study makes a strong argument for adding a little weight to your workout, as it may reduce the risk of dying from any cause by nearly half. That's right, pumping weights could help you live longer. This wasn't a small study either. Researchers investigated the exercise habits of nearly 100,000 men and women ages 55 to 74 in the United States. They found that those who combined aerobic exercise with weightlifting once or twice a week had a 47% lower risk of death than those who did neither. It's not only about simply surviving, but thriving and maximizing your health span — the years spent in good physical and mental health — as well as your life span. Muscle mass declines quickly as you age (around 1% is lost every year after age 50), and that affects mobility, metabolic health, and how you recover from injuries like falls. Interestingly, women benefited more from weightlifting than men, which raises the issue of the gender gym gap. Some weight rooms definitely give off a gym bro vibe, complete with grunting and crashing ironwork. But if this study tells us anything, it's that lifting weights should be normalized for everyone, whatever their age, gender, or ability. tl;dr: Given the powerful effect it can have on your health and life span, making time for muscle makes sense. If you're looking for a place to start, Healthline can help you find the fitness that fits you, including our beginner's guide to working out. If you're already lifting, let us know how it's working out, or tell us why you're resisting resistance training at wellnesswire@healthline.com.

great finds Products we love       Muscle Up! I didn't set foot in a gym with the intention of lifting weights until my 40s, and I can still remember the exact moment when I decided it was time. I was about a quarter of the way through ''Muscle Up: How Strength Training Beats Obesity, Cancer, and Heart Disease, and Why Everyone Should Do It'' by P.D. Mangan. Until that point, I simply didn't "get it," and, if I'm honest, I believed I was more about brains than brawn, and that kind of exercise was for other people. I cycled and walked everywhere, ate healthily, and figured that would be enough to take care of my health. Reading this book changed all of that. It's short, persuasive, and backed by a lot of scientific evidence, with the core message: Muscle loss increases with age, and by a lot. Fixing this is very important for health, for both men and women. Shop now

Monday Kick Start Exercising can reduce how frequently you wake up to pee at night If you're one of those people who wakes up in the dead of the night with the urge to pee, you may wonder what fixes that. Which combination of relaxing drinks, essential oils, or pillow arrangements is most likely to work? Well, though they may all help you nod off in their own way, some urologists believe the secret to staying asleep could be how active you are in the daytime. From strengthening the pelvic floor to improving blood flow and reducing constipation, exercise has a *trickledown* effect that helps reduce nightly bathroom visits. One 2014 study even found that nocturia (waking up to urinate) is more likely in men who exercise least. Even an hour or more of physical activity was enough to reduce reported severe nocturia by more than one-third. We have a bunch of advice for anyone who's keen to sleep without interruption right through until the morning alarm. More activity, little and often, and throughout the day — that should do the trick. The only downside? Missing those middle of the night opportunities to check your socials, but that's another story.

Health Hype Be still, my beating heart! Is drinking coffee good for the old ticker, after all? (Find the answer at the end of this email)

health stories you need What we're reading next Nutrition labels might be pulling a 180. Federal officials are considering moving nutrition labels to the front of food packaging. Experts believe this could help consumers make healthier choices, but only if they follow one major guideline. Did COVID-19 change our personalities? So about those long-term effects of the pandemic … Researchers found that people in the United States (especially young people) now show a decline in conscientiousness, agreeableness, and an increase in neuroticism. Mindfulness may help lower blood sugar. Not thrilled by the idea of throwing weights around in the gym? No problem. Gentler activities have benefits too: It turns out that yoga and other mind-body practices lower blood sugar levels in people with type 2 diabetes.

Health Hype Answer Be still, my beating heart! Is drinking coffee good for the old ticker, after all? Yes! Drinking two to three cups of coffee a day can lower your cardiovascular disease risk. A new study with 500,000 participants confirms what many of us hoped: Drinking coffee is a good way to live longer, with moderate consumption providing the biggest benefit. Digging into the details, ground coffee reduced the risk of heart disease most — a 20% reduction compared with those who drank none — with decaf coffee least, at 6%. Perhaps surprisingly, decaf provided no benefit at all for incidents of arrhythmia, but with 100 biologically active compounds in every cup, it's too early to say if this is a clear win for caffeine.

How about that? We've left you with an excuse to help yourself to another cup of steaming hot joe. Thank you for reading. We'll be back with more great stories on Wednesday. Feel free to share your thoughts on this newsletter at wellnesswire@healthline.com.

Until next time, Take care of yourself, and we'll see you again soon!     This edition was powered by a cycle ride in the sunshine.   View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy    |    Unsubscribe © 2022 Healthline Media 1423 Red Ventures Drive, Fort Mill, SC 29707