Newsletter Issue # 15
In this issue: Women are getting the rucking bug, a 'powerful pensioner' aims to make history and my cardiac diary comes to an end.
Why Women Are Upgrading Their Walks with Extra Weights
Rucking was once largely the preserve of the military. For generations of British soldiers, carrying everything they needed on their backs was simply how they got from A to B—or towards the enemy. The idea eventually found its way into the fitness world, although it still tended to conjure up images of men yomping across the Brecon Beacons with enormous packs, determined to push themselves to the limit. Not any more.
More women are now discovering that adding weight to an ordinary walk is a simple way to increase the challenge and support cardiovascular fitness, muscular strength and bone health—all particularly important during and after menopause.
It can also make walking more sociable for people with very different fitness levels: one person might carry 5kg while a fitter companion carries considerably more, allowing both to walk together while working at an appropriate intensity.
Give it a go–your daily walk may never feel quite the same again.
Why More Women Are Using Weights And Rucking On Their Walks
By Jeff Fromm, Forbes
“This may be rucking’s most compelling proposition. It makes resistance training feel less like a specialised discipline and more like an extension of everyday movement.”
The ‘Powerful Pensioner’ aiming to make history
If you haven’t come across HYROX yet, it’s currently taking the world by storm. The indoor fitness race pairs 8 one-kilometre runs with a selection of gruelling exercise stations, featuring everything from sled pushes to burpees. I felt knackered just typing that—heaven only knows what it’s like to take part.
Places for these events now sell out in minutes. Yet even in a sea of fitness fanatics, 75-year-old Annie Reid stands out. She gave HYROX a go a few years back, got completely hooked, and ended up qualifying for the World Championships, no less.
Now, I’m not suggesting you finish this article and immediately start lungeing around the living room. But Annie’s story is a brilliant reminder that age is no barrier to staying active. Sometimes, you just need to find the one thing that keeps you coming back for more.
Woman, 75, aiming for world Hyrox history
By Alice Cunningham, BBC
“On 19 June in 33C heat, Reid took on 17 of the best women on the planet in her age group, all while her trainers and family donned special T-shirts with the words "Powerful Pensioner" printed on them which Reid said she loved.”
This Ancient Japanese Technique Supercharges Knee Strength in Weeks, Study Finds
No, you don’t need to start scouring eBay for samurai swords or suits of armour to practise the ancient Japanese art of Rei-ho. Nor does it demand hours in the gym.
Researchers at Tohoku University have been studying the benefits of this deceptively simple practice, built around slow, deliberate movements performed while sitting, standing and walking.
Rei-ho may be especially appealing as we get older because it relies on nothing more than your own body weight. Its gentle, controlled movements reduce the risk of injury and avoid the sudden spikes in blood pressure that can accompany more vigorous exercise.
Think of it as a small daily insurance policy for your knees. At just five minutes a day, it could prove a worthwhile investment.
Daily samurai routine could reduce risk of falls in seniors
By David Nield, Science Alert
“After three months of Rei-ho, the group using the exercises showed an average 25.9 percent increase in knee extension strength, compared to an increase of just 2.5 percent in the control group – a significant difference in a short space of time.”
From the Blog 📚
Cardiac Diary Part 9: To Boldly Go – Life After Bypass Surgery
This is Part 9, and the final part, of my Cardiac Diary. Hope you enjoyed reading it. From now on I’m going to be writing about the experiments that helped me drop my ‘Fitness Age’ by 18 years, and how you can do the same.
One Last Thing
Create a ‘Brainless Breakfast’
A quality breakfast doesn’t need to be complicated when you’re trying to get out the door. Choose natural greek yoghurt, add nuts and raisins, a handful of blueberries and you have a zero-effort meal start to the day that can be your ‘brainless’ default.
It’s high in protein, fibre and healthy fats and you can put it together on autopilot. Making fewer choices before your morning brew means fewer chances for the day to derail before it even starts. Keep it simple.
Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.