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    Have a Break, Lift Some Weights Home / Blog / Have a Break, Lift Some Weights
    Posted by Dr Fiona McIntyre (Osteopath), 18 May 2022
    Blog
    Keeping physically active is one of the most powerful things you can do for your health at any age. Many people say, “I used to be stronger, but now I’m getting old and frail,” or “being weak is just part of getting old.” If that sounds like you, here’s the good news: you’re not stuck that way. You are never too old to start, and getting older does not have to mean becoming weak.

    You’re not “too old” to stay strong

    In 2011, a now?famous image from a study by Wroblewski et al. showed that a 70?year?old with an active lifestyle could maintain a significant amount of muscle mass and function. The study looked at master athletes and found that simple, consistent lifestyle habits can preserve most muscle mass and strength. The authors concluded that staying physically active should be encouraged throughout life.
    A more recent example is the Doc Morris commercial that went viral: a grandfather trains with a kettlebell so he can lift his granddaughter easily. It’s a powerful reminder that staying fit and strong isn’t just about you—it’s also about the people you love and the life you want to live.

    Exercise and Chronic Pain

    Osteopaths treat chronic pain every day. It’s complicated, frustrating and often feels never?ending. But exercise can help.
    Research shows that the benefits of exercise for pain can occur even without big changes in strength, endurance or flexibility. So when people ask, “What exercise is best for chronic pain?” the honest answer is: the one you will actually do and enjoy. Anything that gets you moving is a win.
    That might be:
    • Walking regularly
    • Gentle strength training
    • Swimming or cycling
    • Yoga, Pilates or tai chi
    You don’t have to smash yourself in the gym or run marathons. Even light, regular movement can have a positive effect on chronic pain.

    Exercise and chronic disease

    When we talk about chronic diseases like cardiovascular disease, diabetes and some cancers, body mass index (BMI) often gets the attention. Higher BMI is linked with higher risk. But there’s another important factor: sedentary behaviour.
    A review by Barnes (2012) found that even without changing BMI, simply increasing physical activity can reduce the risk of chronic illness. Regular movement is so powerful that as little as 75 minutes of light physical activity per week (that’s under 15 minutes a day) can reduce cardiovascular risk by around 14%.

    Exercise and your immune system

    During COVID?19, everyone was looking for ways to “boost” their immune system. One of the most effective tools has been here all along: regular physical activity.
    Exercise can trigger positive changes at a cellular level. A review by Sallami et al. (2018) found that exercise can:
    • Increase T?cell activity
    • Improve neutrophil function
    • Enhance natural killer (NK) cell activity
    These cells help your body fight off infections and other “nasties” you encounter day to day. In other words, consistent exercise can support a stronger, more responsive immune system.

    Brains vs brawn? You can have both

    Exercise doesn’t just help your body—it can help your brain too. Some studies suggest that physical activity can improve cognitive function and academic performance in both adults and adolescents.
    For students, the constant battle between “keep studying” and “take a break” is real. But taking short, active breaks—like a brisk walk, some bodyweight exercises or a quick stretch—may help your brain absorb and recall information better. A systematic review by Li et al. looked at 10 studies and found that both new and ongoing exercise programs were associated with improvements in some aspects of cognition and academic performance. While more research is needed, the potential benefits far outweigh the risks.

     

    Exercise and mental health

    Finally, let’s talk about mental health—stress, anxiety and depression. These are serious conditions, and it’s important to seek support from qualified mental health professionals when needed. Lifestyle changes, including increased physical activity, can be a valuable part of a broader treatment plan.
    A review by Mikkelsen et al. found evidence that exercise can help reduce symptoms of stress, anxiety and depression through both psychological and physiological pathways. Movement can provide structure, a sense of achievement, social connection and beneficial changes in brain chemistry.

    The takeaway? You’re never too old, too unfit or too “busy” to start moving more. Physical activity doesn’t have to be extreme to be effective. Small, consistent changes—like walking more, lifting light weights, or doing a short home routine—can make a real difference to your strength, pain levels, immune system, brain and mood.

     

    References
    1. Borisovskaya A, Chmelik E, Karnik A. Exercise and Chronic Pain. Adv Exp Med Biol. 2020;1228:233-253. doi: 10.1007/978-981-15-1792-1_16. PMID: 32342462.
    2. Andrew P. Wroblewski, Francesca Amati, Mark A. Smiley, Bret Goodpaster & Vonda Wright (2011) Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes, The Physician and Sportsmedicine, 39:3, 172-178, DOI: 10.3810/psm.2011.09.1933
    3. Li JW, O’Connor H, O’Dwyer N, Orr R. The effect of acute and chronic exercise on cognitive function and academic performance in adolescents: A systematic review. J Sci Med Sport. 2017 Sep;20(9):841-848. doi: 10.1016/j.jsams.2016.11.025. Epub 2017 Jan 24. PMID: 28185806.
    4. Mikkelsen K, Stojanovska L, Polenakovic M, Bosevski M, Apostolopoulos V. Exercise and mental health. Maturitas. 2017 Dec;106:48-56. doi: 10.1016/j.maturitas.2017.09.003. Epub 2017 Sep 7. PMID: 29150166.
    5. Barnes AS. Obesity and sedentary lifestyles: risk for cardiovascular disease in women. Tex Heart Inst J. 2012;39(2):224-7. PMID: 22740737; PMCID: PMC3384027.
    6. Sellami M, Gasmi M, Denham J, Hayes LD, Stratton D, Padulo J, Bragazzi N. Effects of Acute and Chronic Exercise on Immunological Parameters in the Elderly Aged: Can Physical Activity Counteract the Effects of Aging? Front Immunol. 2018 Oct 10;9:2187. doi: 10.3389/fimmu.2018.02187. PMID: 30364079; PMCID: PMC6191490.

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