Why Walking Isn't Enough After 40

​First things first.

Walking is brilliant.

In fact, if someone asked me for the single easiest thing they could do to improve their health tomorrow, getting out for a walk would probably be near the top of the list.

​For many reasons....

It's free.

Almost everyone can do it.

It helps with stress.

It helps with fitness.

It helps with weight management.

It gets you away from your phone for a while.

I walk nearly every day myself.

But here's the thing...

Walking isn't enough.

At least not if your goal is to stay strong, healthy and independent as you get older.

Recently I was listening to an interview on RTÉ with DCU Professor Niall Moyna discussing research that followed over 147,000 people across a 30-year period.

One of the findings was that just 60 to 120 minutes of strength training per week was associated with significantly lower rates of cardiovascular disease, neurological disease and all-cause mortality.

None of that surprised me.

Not because I'm some fitness genius.

Because we see the effects of strength training every day in the gym.

The surprising thing isn't the research.

The surprising thing is that so many people still think exercise is mainly about burning calories.

For most adults over 40, that's completely missing the point.


The Real Problem Isn't Fitness. It's Muscle Loss.

One thing Prof Moyna highlighted during the interview was that we naturally lose muscle mass as we get older.

Roughly 10% per decade between the ages of 40 and 70 if we don't actively do something about it.

Think about that for a minute.

If you do absolutely nothing to maintain muscle, you could lose around a quarter of it over the next 20 or 30 years.

That's not a gym problem.

That's a life problem.

Because muscle isn't just about looking toned on holidays.

Muscle helps you:

• Carry shopping.
• Climb stairs.
• Get up off the floor.
• Catch yourself if you trip.
• Play with your kids and grandkids.
• Stay independent.

The less muscle we have, the harder everyday life becomes.

And unfortunately that's often when the downward spiral starts.

People move less.

They become less active.

Their confidence drops.

Their fitness drops.

Their health suffers.

Then they assume it's simply part of getting older.

A lot of the time it isn't.


Walking Helps. Strength Training Protects.

Walking is fantastic for cardiovascular health.

Keep doing it.

If you're walking regularly you're already ahead of most people.

But walking doesn't provide enough resistance to maintain or build meaningful amounts of muscle.

That's where strength training comes in.

You don't need to become a powerlifter.

You don't need to spend six days a week in a gym.

You don't need to train like you're preparing for the Olympics.

You simply need to challenge your muscles often enough that your body has a reason to keep them.

For most people that's two or three strength training sessions per week.

That's it.

Nothing revolutionary.

Just consistent effort over time.

The boring basics again.


The Statistic That Made Me Stop For A Minute

One part of the research really jumped out at me.

Not the heart disease numbers.

Not the stroke numbers.

The dementia and Alzheimer's numbers.

According to the research discussed by Prof Niall Moyna, strength training was associated with almost a 30% reduction in the risk of death from neurological disease.

That's a pretty big number.

Especially when most people think of strength training as something that's mainly about looking better, losing weight or building muscle.

The reality is that muscle is a health organ.

The stronger and more capable we remain as we age, the more likely we are to stay active, independent and engaged with life.

And when you think about it that way, strength training starts to feel a lot less like exercise...

...and a lot more like an investment in your future self.


This Is Bigger Than Weight Loss

One of the biggest mistakes I see people make is judging their health entirely by the scales.

The scales go down and they're delighted.

The scales don't move and they think they're failing.

Meanwhile they're:

• Getting stronger.
• Moving better.
• Sleeping better.
• Feeling more confident.
• Having less aches and pains.
• Actually improving the things that matter most.

Strength training isn't just about losing weight.

It's about building a body that's capable of looking after you for the next 20, 30 and 40 years.

That's a very different goal.

And in my opinion, a much more important one.


What Should You Do?

Keep walking.

Seriously.

Walking is one of the best habits you can build.

But don't stop there.

If you're over 40, make strength training part of your weekly routine too.

Even 60 to 120 minutes per week can make a meaningful difference.

Not because it helps you look better.

Although that's often a nice bonus.

Because it helps you stay capable.

Strong enough to do the things you want to do.

Fit enough to enjoy life.

Independent enough to keep doing them.


​Final Thoughts

Most people know they should walk more.

Far fewer people realise they need to stay strong too.

If you're only doing one form of exercise after 40, strength training probably gives you the biggest return on investment.

Not just for next summer.

For the rest of your life.

If you're a busy adult in Coolock, Artane or Raheny and you'd like help getting started, our 6 Week Kickstart is designed specifically for people who want to get stronger, healthier and more confident without living in the gym.

>> Apply for a place here <<

P.S. If you'd like to listen to the interview with Prof Niall Moyna discussing the research, it's well worth a listen on the RTE website: "Weight training for 90 minutes a week 'cuts risk of early death"