What lowers your risk considerably for all causes of death?

Half an hour of muscle strengthening activity such as:

  • lifting weights
  • push-ups
  • heavy gardening

each week could help reduce the risk of dying from any cause by as much as a fifth, according to a new global analysis of studies conducted over three decades.

Health guidelines recommend muscle strengthening activities, primarily because of the benefits for musculoskeletal health. Previous research has indicated a link to a lower risk of death, but until now experts did not know what the optimal “dose” might be. The analysis found that 30 to 60 minutes of muscle strengthening activity every week is linked to a 10% to 20% lower risk of death from all causes, and from heart disease and cancer. The results were published in the British Journal of Sports Medicine. There was no conclusive evidence that more than an hour a week of muscle strengthening reduced the risk any further.

UK physical activity guidelines say muscle strengthening activities can include carrying heavy shopping bags, yoga, pilates, tai chi, lifting weights, working with resistance bands, doing exercises that use your own body weight such as push-ups and sit-ups, heavy gardening such as digging and shovelling, wheeling a wheelchair or lifting and carrying children.

It is recommended adults do strengthening activities working all the major muscle groups at least two days a week as well as doing at least 150 minutes of moderate intensity activity each week. The researchers found people reap the most benefits when they regularly do both.

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    • growing sense of ease in body, calmness in mind
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    Recently a client asked me "is having heel pain first thing in the morning, just one of those things you have to put up with as you get older"?. What are the causes of Heel Pain? There are two major causes of heel pain, firstly a grumbling Achilles Tendon and secondly Plantar Fasciitis.  This week I am going to focus on Plantar Fasciitis.  Plantar Fasciitis is inflammation of the Plantar Fascia or the strong band of tissue on the sole of your foot that stretches from your heel to your toes that supports the arch of your foot and acts as a shock absorber when you walk.  The usual site of the pain with Plantar Fasciitis  is on the sole of the foot, see diagram below. Cross-section diagram of the foot showing the plantar fascia How can I tell if my heel pain is Plantar Fasciitis? Plantar Fasciitis is characterised by the gradual onset of soreness and aching under the heel at its mid-point, which spreads forward along the inner side of the arch of the foot.   The ache or pain is often for the first few steps when you get out of bed every morning or after sitting at your desk for a long period of time. What causes Plantar Fasciitis

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    • Excessive foot eversion (your weight is too much on the outside of your foot).
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