Lift Five Kilos to Live Better

Anybody up for knocking out 25 pushups? How about 10? How about just one? Let’s make it more practical: pick up your largest cast iron frypan or Dutch oven. Or pick up a 10-pound sack of flour or sugar and lift it over your head. Can you do it? Who cares? Maybe you should, and here’s why.

Researchers examined data collected between 2013 and 2020 from the Survey of Health, Ageing, and Retirement in Europe (commonly called SHARE). This includes 16 countries and has over 51,000 participants over the age of 50 who have joined the study. The participants were tracked for over four years. The participants provided medical histories, health habits, and included some physical testing at baseline and then twice afterward including handgrip strength. Key question was, “Can you lift five kilos (11 pounds)?”

After analyzing the data, researchers found that those subjects who could not lift five kilos had higher risks for developing a low quality of life, depression, low handgrip strength, and osteoarthritis. In addition, they were also at risk for rheumatoid arthritis, heart attack, type 2 diabetes, hypertension, Alzheimer’s disease, stroke, or hip fracture. Nothing good on that list for sure.

This was an observational study, so cause and effect cannot be established. But the genius of the study was using objects used in everyday life that weighed about five kilos. That demonstrates that age-related sarcopenia, the loss of muscle, really can impact life, and the risk increases the older that we get. You don’t have to have Hulk-sized muscle, but you still need to maintain a practical amount muscle strength as you get older. Time to hit the weight room or yoga or exercise tubes!

Insiders Call Is Tomorrow

For all those who’ve let me know about their vegetable and fruit intake over the 4th, I’ll send out the log-in information Wednesday morning so you can participate in tomorrow’s Insider call. Main topic is a look at some of the products such as drinks and patches that seem to be highly promoted these days; fact or fiction? You’ll find out tomorrow and find out what being an Insider is like.

What are you prepared to do today?