HEALTH
Muscle Strengthening Found To Lower Risk Of Death From All Causes
Do you incorporate practices into your daily or weekly routine for the benefit those things bring to your health and well-being?
Take coffee, for instance. Many folks enjoy their daily cup of joe knowing it can improve cognitive functioning and decrease the risk of certain diseases, even lowering the risk of mortality from all causes.
Or, what about your sleep habits? Do you aim to get a specific number of hours of restful sleep each night for the purpose of improving cardiovascular health, even adding length to your life?
Those are only a few examples of both foods and practices that, when incorporated into our lives, can improve our health and may even allow us to live longer.
And, according to the experts, upon analyzing research spanning more than three decades, muscle strengthening can be added to the list of things we can easily incorporate into our lives to add length to our days!
Spoiler alert: adding just 30 minutes of muscle-strengthening activity per week can help you reap this reward!
So, let’s take a look at the benefits of muscle training (strengthening), and then we’ll look at the science and discover some simple, practical ways you can boost your health and lower your overall risk of death.
Benefits Of Muscle Training
Muscle training, or strengthening, exercises offer a wide variety of benefits to your health, so before we dive into the research, let’s quickly explore just a few of those benefits…
1- Improves Bone Density
Studies show strength training to be capable of significantly increasing bone mineral density.
This is explained by a few things that occur as you increase the strength of your muscles:
- Weight-bearing exercises done while standing cause gravity to pull downward on the body, slightly stressing bones and muscles, thereby causing them to strengthen.
- Each time a muscle contracts throughout exercise, it pulls on the bone where it is attached. This pulling essentially mimics a trauma, causing the cells in the bone to stimulate the production of structural proteins which work to build up and strengthen the bone.
2- Improves Mental Health
Strength training has been shown to improve symptoms of both depression and anxiety.
Some believe, as in the case of high-intensity aerobic exercise, that these improvements are linked to a release of endorphins or increased endocannabinoid levels.
And, according to research findings from the Harvard School of Medicine, “strength training provides an opportunity to overcome obstacles in a controlled predictable environment, increasing mental resilience.”
3- Raises Basal Metabolic Rate
When you do strength or resistance training, your body requires specific amounts of energy based on how hard you are working.
Then, your body continues to burn calories at that rate as it returns to a state of rest even after you’ve finished exercising, known as excess post-exercise oxygen consumption.
In the case of strength training, after you’ve put in a particularly intense amount of work, this amount is essentially amplified as you then continue to burn calories at this high metabolic rate through recovery.
Then, as you build lean muscle mass through your efforts, the physical activity that you engage in will require your muscles to burn even more calories as each kilogram of lean muscle mass increases your metabolic rate by upwards to 100 calories per day.
Mathematically stated:
- great efforts put into strength training equal great caloric burn post-workout session
- lean muscle mass building through strength training equals greater calorie burn in your workouts
4- Helps Maintain A Healthy Weight
Now this may seem obvious after the last point, but those gains in muscle and potential extra calorie burn kick in to aid you as you seek to maintain a healthy body weight.
Not only can you shed pounds with those calorie burn gains, but studies have shown resistance training (one type of muscle strengthening exercise) works to help dieters keep those pounds off, with a weekly commitment to muscle training activity preventing weight gain as well as keeping visceral belly fat at bay.
5- Controls Blood Sugar
Studies have shown that as you build muscle this also improves the uptake and use of glucose within the muscle.
Transporters within the cells of the muscle travel to the bloodstream to get glucose and then bring it back to the muscle. When you strengthen the muscle, this makes that process more efficient, bringing more glucose into the muscle thereby lowering blood sugar levels.
For this reason, people with type 2 diabetes are encouraged to incorporate muscle-strengthening exercises into their weekly routine.
Research, Muscle Strengthening, And A Lowered Risk Of Death
As we just saw above, and as we’ve known for some time, the benefits of exercise are great, but did you know (aside from the title and intro of this article) that this benefit list includes the ability to reduce the risk of death from all causes?
However, those benefits can seem vague. After all, how much exercise brings these benefits?
What type of exercise benefits you the most? And, how much benefit are we talking about here?
Well, a group of scientists at Tohoku University in Japan have recently analyzed multiple international studies, spanning over three decades, to bring us those answers.
The studies reviewed included research conducted over the course of 2-25 years on adults who were healthy (lacking any major health concerns), with a centralized focus on 16 particular studies from the United States, England, Scotland, Australia, and Japan.
These studies involved a large number of participants, both men and women, from samples with as few as 4,000 to as many as nearly 480,000 people, including ages ranging from 18-97.
Participants in each study did a variety of physical activities, including aerobic and muscle-strengthening exercises.
And, as the team analyzed the data, one thing stood out: you don’t have to exercise for hours and hours each week to improve your health and reduce your risk of death!
Incorporating just 30-60 minutes per week of muscle strengthening exercises proved to lower the risk of death from all causes, including heart disease and cancer, by 10-20%.
Even better, when strength training activities were combined each week with aerobic exercise, the risk of death decreased by 40%, the threat of cardiovascular disease dropped by 46%, and the risk of death by cancer reduced by 28%.
Another bonus? The types of muscle-strengthening exercises that will allow you to reap these rewards aren’t only those typically done in a gym setting.
Muscle strengthening activities are beneficial due to their (positive) impact on your musculoskeletal health.
And, while those types of activities certainly include lifting weights, using resistance bands, doing push-ups, pull-ups, sit-ups, squats, and lunges, they also include practical work such as heavy gardening and shoveling.
Furthermore, according to the physical health guidelines in the UK, even yoga, pilates, and tai chi, as well as wheeling a wheelchair, lifting and carrying children, and carrying heavy shopping bags are considered to be worthy muscle strengthening exercises as they work to benefit the musculoskeletal system.
While there were limitations to the analysis done here, such as limited data, a lack of diversity in the population of participants, and data collected through observation as opposed to clinical trials, there is still much to be gleaned from the information reviewed.
But, this new analysis of data can serve to add to what we’ve already known concerning a reduced risk of death with muscle strengthening exercise, now giving us precise “doses” or prescriptions for how much time we should spend engaging in such activities to reap optimal rewards.
And, as we mentioned above, that prescription reads 30-60 minutes spent weekly doing muscle strengthening exercises to lower the risk of all causes of death (by 10-20%), with added benefits to being reaped when including aerobic exercise alongside your muscle strengthening routine.
References:
https://lifeboostcoffee.com/blogs/lifeboost/how-many-cups-of-coffee-should-you-be-drinking-each-day
https://www.verywellhealth.com/sleep-duration-and-longevity-2224291
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
https://www.sciencealert.com/study-links-muscle-strengthening-activities-to-a-lower-risk-of-dying
https://medicalxpress.com/news/2022-02-mins-weekly-muscle-linked.html
https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx
https://www.cancer.org/latest-news/five-benefits-of-strength-training.html#
In today’s fast-paced world, stress is more than just an occasional inconvenience; it’s a chronic issue affecting millions of people physically, mentally, and emotionally. As traditional methods of stress management often focus on isolated symptoms, a growing number of individuals are turning to holistic practices to restore balance between the mind and body.
Understanding the Mind-Body Connection
The mind-body connection refers to the link between our thoughts, emotions, behaviors, and physical health. Scientific research continues to support the idea that mental well-being can directly influence the body’s ability to heal, resist disease, and maintain a state of balance. When you’re stressed, your body releases hormones like cortisol, which can suppress the immune system, disrupt sleep, and increase the risk of chronic conditions.
By nurturing this connection, holistic approaches offer a comprehensive way to manage and reduce stress naturally without relying solely on medication or short-term fixes.
Holistic Practices That Help Reduce Stress
Here are some effective mind-body techniques that can be integrated into daily life to help reduce stress:
1. Meditation and Mindfulness
Meditation has long been recognized for its ability to calm the mind and regulate emotions. Even just 10 minutes a day of focused breathing or mindfulness practice can lower cortisol levels, improve concentration, and enhance emotional resilience.
2. Yoga and Gentle Movement
Yoga combines physical postures, breath control, and meditation, making it one of the most powerful tools for relieving stress. Regular practice can improve flexibility, balance, and circulation, while also fostering inner peace.
3. Breathwork (Pranayama)
Simple breathing exercises help stimulate the parasympathetic nervous system which is responsible for “rest and digest” functions. Try techniques like box breathing or alternate nostril breathing to instantly calm the mind.
4. Herbal Remedies and Nutrition
Many herbs, such as ashwagandha, chamomile, and lavender, have calming effects on the nervous system. In addition, maintaining a nutrient-rich diet supports brain health and hormone balance. For those looking to support both stress management and weight loss, try adding this 3-Ingredient Fat Burning Soup to your meal plan. It’s keto-friendly and can help you burn 400 calories on autopilot!
5. Journaling and Expressive Writing
Expressing emotions through writing can help process unresolved feelings and reduce mental overload. Keeping a gratitude journal, for instance, has been shown to promote optimism and emotional clarity.
6. Nature Therapy and Grounding
Spending time outdoors and reconnecting with nature reduces stress hormone levels and enhances mental well-being. Walking barefoot on grass (grounding) can also balance your body’s natural electrical charge, helping you feel more centered.
Making Holistic Stress Management a Lifestyle
Integrating these practices doesn’t have to be complicated. Start with small, manageable habits like a five-minute breathing session in the morning or a short yoga routine before bed and gradually build a stress-resilient lifestyle. When practiced consistently, these tools can lead to improved mood, better sleep, and a stronger immune system.
For more on how managing stress plays a role in your overall health, read our article on The Importance of Stress Management in a Healthy Lifestyle.
Final Thoughts
The mind-body connection is a powerful pathway to healing and wellness. By embracing holistic practices, you can transform stress from a silent saboteur into a signal to slow down, reconnect, and thrive. Whether you’re a busy professional, a caregiver, or someone going through life’s transitions, these tools can empower you to take control of your health naturally.
Your morning sets the tone for the entire day. A rushed, chaotic start can leave you feeling scattered and stressed, while a mindful, intentional routine can help you feel grounded, energized, and ready to take on whatever comes your way. A holistic morning routine isn’t just about productivity, but it’s about nourishing your body, mind, and soul from the moment you wake up.
Here’s how to create a morning routine that aligns with your health goals, mental clarity, and overall well-being.
1. Wake Up with Purpose
Start by giving yourself enough time in the morning. Waking up just 10–30 minutes earlier can help you transition into the day without pressure. Use this time to set an intention. Ask yourself: What kind of energy do I want to bring into today?
This simple mindset shift can help you stay centered, no matter what challenges arise.
2. Hydrate First Thing
After 7–8 hours of sleep, your body needs hydration. Drinking a glass of water (preferably with lemon) jumpstarts your metabolism, aids digestion, and flushes out toxins. Add a pinch of Himalayan salt for added minerals.
3. Gentle Movement to Wake the Body
Stretching, yoga, or a short walk can help awaken your muscles and improve circulation. Movement doesn’t have to be intense to be effective. The goal is to reconnect with your body, increase energy, and boost your mood.
For more ideas on morning activities that support weight loss, check out these 10 Morning Rituals That Help Shed Pounds.
4. Nourish with a Light, Balanced Breakfast
Skip the sugar-laden cereals and opt for whole, nutrient-dense foods. A balanced breakfast with protein, fiber, and healthy fats will stabilize your blood sugar and fuel your morning.
Looking for a fast and effective fat-burning option? Try this 3-Ingredient Fat Burning Soup. It’s keto-friendly, satisfying, and designed to help you burn 400 calories on autopilot!
5. Practice Mindfulness
Spend 5–10 minutes meditating, journaling, or simply breathing deeply. This helps regulate stress hormones and primes your brain for focus and calm. Even just one mindful breath before starting your tasks can shift your entire outlook.
6. Limit Screen Time
Resist the urge to check your phone or social media first thing. Instead, spend your first moments being present — with yourself, your family, or nature. This preserves mental clarity and reduces anxiety triggered by digital overload.
7. Plan Your Day Intentionally
Before jumping into work, take a few minutes to review your top priorities. A written to-do list or planner can help you stay organized and avoid feeling overwhelmed.
Final Thoughts
Creating a holistic morning routine isn’t about perfection but it’s about consistency and self-care. When you start your day with intention, you build a strong foundation for your health, focus, and happiness. Small, mindful choices in the morning lead to big wins over time.
Start tomorrow with a purpose. Your future self will thank you.
In today’s busy world, slowing down can sometimes be viewed as unproductive to some, but to others, embracing the art of slow living leads to deeper fulfillment, improved mental clarity, and better overall health. Rooted in mindfulness and intentionality, slow living encourages a holistic lifestyle that nurtures your body, mind, and spirit.
What is Slow Living?
Slow living is a lifestyle philosophy that emphasizes quality over quantity, mindfulness over haste, and connection over consumption. It invites you to live intentionally, appreciating the simple moments and making conscious choices that align with your values. Whether it’s preparing home-cooked meals, spending time in nature, or practicing gratitude, slow living shifts your focus from doing more to the point of burnout to doing less but living better.
The Pillars of a Holistic Lifestyle
A holistic lifestyle integrates various aspects of well-being, including physical health, emotional balance, spiritual awareness, and a sustainable relationship with nature. Here are some key elements:
1. Nourishing Your Body Naturally
Eating whole, unprocessed foods and staying hydrated are cornerstones of holistic health. Herbal teas, for instance, are a gentle yet effective way to support your immune system and create mindful rituals in your day. Curious about the benefits? Read more here: The Herbal Tea Hustle: Can Steaming Mugs Boost Your Immune System?
2. Creating Space for Mindfulness
Meditation, journaling, and deep breathing can reduce stress and bring clarity to your thoughts. Slow living encourages you to be present, tuning in to your body’s signals and your emotional needs.
3. Reconnecting With Nature
Spending time outdoors helps reset your circadian rhythm and uplifts your mood. Whether it’s gardening, hiking, or simply sipping tea on the porch, these moments foster a sense of peace and connection to the earth.
4. Simplifying Your Surroundings
Decluttering your home and living with intention helps reduce mental overload. Adopting minimalism and using natural, sustainable materials can transform your space into a calming sanctuary.
Why Choose Slow Living?
- Reduces stress and anxiety
- Improves focus and productivity
- Fosters deeper relationships
- Promotes sustainability and environmental consciousness
- Encourages self-reflection and personal growth
Final Thoughts
Slow living isn’t about doing everything slowly. It is about doing things with purpose. By embracing a holistic lifestyle, you’re not just surviving the chaos of modern life, you’re thriving in a rhythm that nourishes your soul. Start small. Sip your tea. Read that book. Take a walk. Breathe. And let the art of slow living guide you back home to yourself.
How to Use Holistic Practices to Reduce Stress
5 Easy Ways to Build a Naturaland Nourishing Kitchen
7 Ways to Create a Holistic Morning Routine
The Art of Slow Living:Embracing a Holistic Lifestyle
Natural Beauty: Why Less is More in Holistic Living
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