Which Tea Is Best, By Science?

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What kind of tea is best for the health?

It’s popular knowledge that tea is a healthful drink, and green tea tends to get the popular credit for “healthiest”.

Is that accurate? It depends on what you’re looking for…

Black

Its strong flavor packs in lots of polyphenols, often more than other kinds of tea. This brings some great benefits:

As well as effects beyond the obvious:

The Effect of Black Tea on Blood Pressure: A Systematic Review with Meta-Analysis of Randomized Controlled Trials

…and its cardioprotective benefits aren’t just about lowering blood pressure; it improves triglyceride levels as well as improving the LDL to HDL ratio:

The effect of black tea on risk factors of cardiovascular disease in a normal population

Finally (we could say more, but we only have so much room), black tea usually has the highest caffeine content, compared to other teas.

That’s good or bad depending on your own physiology and preferences, of course.

White

White tea hasn’t been processed as much as other kinds, so this one keeps more of its antioxidants, but that doesn’t mean it comes out on top; in this study of 30 teas, the white tea options ranked in the mid-to-low 20s:

Phenolic Profiles and Antioxidant Activities of 30 Tea Infusions from Green, Black, Oolong, White, Yellow and Dark Teas

White tea is also unusual in its relatively high fluoride content, which is consider a good thing:

White tea: A contributor to oral health

In case you were wondering about the safety of that…

Water Fluoridation: Is It Safe, And How Much Is Too Much?

Green

Green tea ranks almost as high as black tea, on average, for polyphenols.

Its antioxidant powers have given it a considerable anti-cancer potential, too:

…and many others, but you get the idea. Notably:

Green Tea Catechins: Nature’s Way of Preventing and Treating Cancer

…or to expand on that:

Potential Therapeutic Targets of Epigallocatechin Gallate (EGCG), the Most Abundant Catechin in Green Tea, and Its Role in the Therapy of Various Types of Cancer

About green tea’s much higher levels of catechins, they also have a neuroprotective effect:

Simultaneous Manipulation of Multiple Brain Targets by Green Tea Catechins: A Potential Neuroprotective Strategy for Alzheimer and Parkinson Diseases

Green tea of course is also a great source of l-theanine, which we could write a whole main feature about, and we did:

L-Theanine: What’s The Tea?

Red

Also called “rooibos” or (literally translated from Afrikaans to English) “redbush”, it’s quite special in that despite being a “true tea” botanically and containing many of the same phytochemicals as the other teas, it has no caffeine.

There’s not nearly as much research for this as green tea, but here’s one that stood out:

Effects of rooibos (Aspalathus linearis) on oxidative stress and biochemical parameters in adults at risk for cardiovascular disease

However, in the search for the perfect cup of tea (in terms of phytochemical content), another set of researchers found:

❝The optimal cup was identified as sample steeped for 10 min or longer. The rooibos consumers did not consume it sufficiently, nor steeped it long enough. ❞

~ Dr. Hannelise Piek et al.

Read in full: Rooibos herbal tea: an optimal cup and its consumers

Bottom line

Black, white, green, and red teas all have their benefits, and ultimately the best one for you will probably be the one you enjoy drinking, and thus drink more of.

If trying to choose though, we offer the following summary:

  • 🖤 Black tea: best for total beneficial phytochemicals
  • 🤍 White tea:best for your oral health
  • 💚 Green tea: best for your brain
  • ❤️ Red tea: best if you want naturally caffeine-free

Enjoy!

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  • 10 Ways To Delay Aging

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    This is Dr. Colin Rose; he is a Senior Associate of the Royal Society of Medicine. He’s also a main contributor to EduScience, a programme funded by the E.U. which is designed to enhance the teaching and learning of science in schools in Europe.

    His most recent work has been about aging—and how to delay it. We also reviewed his latest book, here:

    Delay Ageing – by Dr. Colin Rose

    So, what does he want us to know? The key lies in his compilation of ten ways in which we age on a cellular level, and what we can to do slow each one of those:

    Damage to DNA accumulates

    While DNA can get damaged without any external stimulus to cause that, there are a lot of modifiable factors that we can do to reduce DNA damage. The list is easy: if it causes cancer, it causes aging.

    Thus, check out: Stop Cancer 20 Years Ago

    Cells become senescent

    Our cells are replaced all the time; some sooner than others, but all of them at some point. The problem occurs when cells are outliving their usefulness. If a cell becomes completely immortal, that is cancer, but happily most don’t. Nevertheless, having senescent (aging) cells in the body means that those senescent cells are what get copied forwards by mitosis, and our DNA becomes like a photocopy of a tattered old photocopy of a tattered old photocopy. Which, needless to say, is not good for our health. So, the best thing to do is to kill them earlier:

    Yes, really: Fisetin: The Anti-Aging Assassin

    Mitochondria become dysfunctional

    Without properly functional mitochondria, no living human cell can do its job properly.

    Options: 7 Ways To Boost Mitochondrial Health To Fight Disease

    Beneficial genes are switched off, harmful genes are on

    It’s easy to think of our genes as being immutable, but epigenetics means that our environment (amongst other factors) can mean that our gene expression changes.

    Imagine it this way: your genes are a set of instructions for your body. However, your body will act or not on those instructions, depending on other factors. Hormones often play a big part in this; for example sex hormones tell the body which set of genetic instructions to read (and thus what kind of body to build/rebuild), and cortisol or oxytocin can tell the body which set of contingency plans to activate or suppress (respectively). A milder example is gray hair; genes have the program for it, but many other factors inform the body when, if, and how to do it.

    Of more concern when it comes to aging is what goes on with more critical systems, such as the brain, in which the aforementioned DNA damage can cause unhelpful instructions to get interpreted, resulting in epigenetic changes that in turn facilitate age-related degeneration.

    As to what can be done, see : Klotho: Unzipping The Genes Of Aging?

    Stem cells become exhausted

    Stem cells can become different kinds of cells, and thus they’re very useful for maintaining a healthy body. However, they get depleted with age. We can slow down the rate of loss, though; for example, intermittent fasting can help:

    Per Dr. Li’s 5 Ways To Beat Cancer (And Other Diseases)

    And for more detail, see:

    Doctor’s Tip: Regeneration (stem cells) — one of your body’s five defense systems

    (complete with lists of foods to eat or avoid for stem cell health)

    Cells fail to communicate properly

    Cells need to talk to each other constantly, to continue doing their jobs. We are one big organism, after all, and not a haphazard colony of the countless cells that constitute such. However, cell signalling gets worse with age, which in turn precipitates others age-related problems. Fortunately, there are nutrients that can improve cellular communication.

    For example: PS, We Love You ← this is about phosphatidylserine, also called “PS”

    Telomeres become shorter

    These protective caps on our DNA suffer the wear-and-tear so that our DNA doesn’t have to. However, as they get shorter, the DNA can start suffering damage. For this reason, telomere length is considered one of the most “Gold Standard” markers of cellular aging.

    Here’s what can be done for that: The Stress Prescription (Against Aging!)

    The body fails to sense nutritional intake properly

    This is mostly about insulin signalling (though problems can occur in other systems too, but we only have so much room here), so it’s important to take care of that.

    See: Turn Back The Clock On Insulin Resistance

    Proteins accumulate errors

    This is due to DNA damage, of course, but there are specific things that can reduce protein error accumulation; see for example:

    A quick fix – preventing protein errors extends lifespan

    See also: Rapamycin Can Slow Aging By 20% (But Watch Out)

    The microbiome becomes unbalanced

    We at 10almonds often mention that gut health affects pretty much every other kind of health, and it’s true for aging as well. So, take care of that microbiome!

    Here’s a primer: Gut Health 101

    Want to know more about delaying aging beyond the cellular level?

    Check out: Age & Aging: What Can (And Can’t) We Do About It?

    Take care!

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  • The Two-Second Advantage – by Vivek Ranadive and Kevin Maney

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The titular “two-second advantage” can in some cases be literal (imagine you got a two-second head-start in a boxing match!), in other cases can refer to being just a little ahead of things in a way that can confer a great advantage, often cumulatively—as anyone who’s played Monopoly can certainly attest.

    Vivek Ranadivé and Kevin Maney give us lots of examples from business, sports, politics, economics, and more, in a way that seeks to cultivate a habit of asking the right questions in order to anticipate the future and not just be ahead of the competition—some areas of life don’t have competition for most people, like health, for example—but to generally have things “in hand”.

    When it comes to personal finances, health, personal projects, and the like, those tiny initial advantages that lead to incremental further improvements, can be the difference between continually (and frantically) playing catch-up, or making the jump past breaking even to going from strength to strength.

    Check out today’s book on Amazon!

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  • Do you have knee pain from osteoarthritis? You might not need surgery. Here’s what to try instead

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Most people with knee osteoarthritis can control their pain and improve their mobility without surgery, according to updated treatment guidelines from the Australian Commission on Safety and Quality in Health Care.

    So what is knee osteoarthritis and what are the best ways to manage it?

    Pexels/Kindelmedia

    More than 2 million Australians have osteoarthritis

    Osteoarthritis is the most common joint disease, affecting 2.1 million Australians. It costs the economy A$4.3 billion each year.

    Osteoarthritis commonly affects the knees, but can also affect the hips, spine, hands and feet. It impacts the whole joint including bone, cartilage, ligaments and muscles.

    Most people with osteoarthritis have persistent pain and find it difficult to perform simple daily tasks, such as walking and climbing stairs.

    Is it caused by ‘wear and tear’?

    Knee osteoarthritis is most likely to affect older people, those who are overweight or obese, and those with previous knee injuries. But contrary to popular belief, knee osteoarthritis is not caused by “wear and tear”.

    Research shows the degree of structural wear and tear visible in the knee joint on an X-ray does not correlate with the level of pain or disability a person experiences. Some people have a low degree of structural wear and tear and very bad symptoms, while others have a high degree of structural wear and tear and minimal symptoms. So X-rays are not required to diagnose knee osteoarthritis or guide treatment decisions.

    Telling people they have wear and tear can make them worried about their condition and afraid of damaging their joint. It can also encourage them to try invasive and potentially unnecessary treatments such as surgery. We have shown this in people with osteoarthritis, and other common pain conditions such as back and shoulder pain.

    This has led to a global call for a change in the way we think and communicate about osteoarthritis.

    What’s the best way to manage osteoarthritis?

    Non-surgical treatments work well for most people with osteoarthritis, regardless of their age or the severity of their symptoms. These include education and self-management, exercise and physical activity, weight management and nutrition, and certain pain medicines.

    Education is important to dispel misconceptions about knee osteoarthritis. This includes information about what osteoarthritis is, how it is diagnosed, its prognosis, and the most effective ways to self-manage symptoms.

    Health professionals who use positive and reassuring language can improve people’s knowledge and beliefs about osteoarthritis and its management.

    Many people believe that exercise and physical activity will cause further damage to their joint. But it’s safe and can reduce pain and disability. Exercise has fewer side effects than commonly used pain medicines such as paracetamol and anti-inflammatories and can prevent or delay the need for joint replacement surgery in the future.

    Many types of exercise are effective for knee osteoarthritis, such as strength training, aerobic exercises like walking or cycling, Yoga and Tai chi. So you can do whatever type of exercise best suits you.

    Increasing general physical activity is also important, such as taking more steps throughout the day and reducing sedentary time.

    Weight management is important for those who are overweight or obese. Weight loss can reduce knee pain and disability, particularly when combined with exercise. Losing as little as 5–10% of your body weight can be beneficial.

    Pain medicines should not replace treatments such as exercise and weight management but can be used alongside these treatments to help manage pain. Recommended medicines include paracetamol and non-steroidal anti-inflammatory drugs.

    Opioids are not recommended. The risk of harm outweighs any potential benefits.

    What about surgery?

    People with knee osteoarthritis commonly undergo two types of surgery: knee arthroscopy and knee replacement.

    Knee arthroscopy is a type of keyhole surgery used to remove or repair damaged pieces of bone or cartilage that are thought to cause pain.

    However, high-quality research has shown arthroscopy is not effective. Arthroscopy should therefore not be used in the management of knee osteoarthritis.

    Joint replacement involves replacing the joint surfaces with artificial parts. In 2021–22, 53,500 Australians had a knee replacement for their osteoarthritis.

    Joint replacement is often seen as being inevitable and “necessary”. But most people can effectively manage their symptoms through exercise, physical activity and weight management.

    The new guidelines (known as “care standard”) recommend joint replacement surgery only be considered for those with severe symptoms who have already tried non-surgical treatments.

    I have knee osteoarthritis. What should I do?

    The care standard links to free evidence-based resources to support people with osteoarthritis. These include:

    If you have osteoarthritis, you can use the care standard to inform discussions with your health-care provider, and to make informed decisions about your care.

    Belinda Lawford, Postdoctoral research fellow in physiotherapy, The University of Melbourne; Giovanni E. Ferreira, NHMRC Emerging Leader Research Fellow, Institute of Musculoskeletal Health, University of Sydney; Joshua Zadro, NHMRC Emerging Leader Research Fellow, Sydney Musculoskeletal Health, University of Sydney, and Rana Hinman, Professor in Physiotherapy, The University of Melbourne

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

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    Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

    Debra Prichard was a retired factory worker who was careful with her money, including what she spent on medical care, said her daughter, Alicia Wieberg. “She was the kind of person who didn’t go to the doctor for anything.”

    That ended last year, when the rural Tennessee resident suffered a devastating stroke and several aneurysms. She twice was rushed from her local hospital to Vanderbilt University Medical Center in Nashville, 79 miles away, where she was treated by brain specialists. She died Oct. 31 at age 70.

    One of Prichard’s trips to the Nashville hospital was via helicopter ambulance. Wieberg said she had heard such flights could be pricey, but she didn’t realize how extraordinary the charge would be — or how her mother’s skimping on Medicare coverage could leave the family on the hook.

    Then the bill came.

    The Patient: Debra Prichard, who had Medicare Part A insurance before she died.

    Medical Service: An air-ambulance flight to Vanderbilt University Medical Center.

    Service Provider: Med-Trans Corp., a medical transportation service that is part of Global Medical Response, an industry giant backed by private equity investors. The larger company operates in all 50 states and says it has a total of 498 helicopters and airplanes.

    Total Bill: $81,739.40, none of which was covered by insurance.

    What Gives: Sky-high bills from air-ambulance providers have sparked complaints and federal action in recent years.

    For patients with private insurance coverage, the No Surprises Act, which went into effect in 2022, bars air-ambulance companies from billing people more than they would pay if the service were considered “in-network” with their health insurers. For patients with public coverage, such as Medicare or Medicaid, the government sets payment rates at much lower levels than the companies charge.

    But Prichard had opted out of the portion of Medicare that covers ambulance services.

    That meant when the bill arrived less than two weeks after her death, her estate was expected to pay the full air-ambulance fee of nearly $82,000. The main assets are 12 acres of land and her home in Decherd, Tennessee, where she lived for 48 years and raised two children. The bill for a single helicopter ride could eat up roughly a third of the estate’s value, said Wieberg, who is executor.

    The family’s predicament stems from the complicated nature of Medicare coverage.

    Prichard was enrolled only in Medicare Part A, which is free to most Americans 65 or older. That section of the federal insurance program covers inpatient care, and it paid most of her hospital bills, her daughter said.

    But Prichard declined other Medicare coverage, including Part B, which handles such things as doctor visits, outpatient treatment, and ambulance rides. Her daughter suspects she skipped that coverage to avoid the premiums most recipients pay, which currently are about $175 a month.

    Loren Adler, a health economist for the Brookings Institution who studies ambulance bills, estimated the maximum charge that Medicare would have allowed for Prichard’s flight would have been less than $10,000 if she’d signed up for Part B. The patient’s share of that would have been less than $2,000. Her estate might have owed nothing if she’d also purchased supplemental “Medigap” coverage, as many Medicare members do to cover things like coinsurance, he said.

    Nicole Michel, a spokesperson for Global Medical Response, the ambulance provider, agreed with Adler’s estimate that Medicare would have limited the charge for the flight to less than $10,000. But she said the federal program’s payment rates don’t cover the cost of providing air-ambulance services.

    “Our patient advocacy team is actively engaged with Ms. Wieberg’s attorney to determine if there was any other applicable medical coverage on the date of service that we could bill to,” Michel wrote in an email to KFF Health News. “If not, we are fully committed to working with Ms. Wieberg, as we do with all our patients, to find an equitable solution.”

    The Resolution: In mid-February, Wieberg said the company had not offered to reduce the bill.

    Wieberg said she and the attorney handling her mother’s estate both contacted the company, seeking a reduction in the bill. She said she also contacted Medicare officials, filled out a form on the No Surprises Act website, and filed a complaint with Tennessee regulators who oversee ambulance services. She said she was notified Feb. 12 that the company filed a legal claim against the estate for the entire amount.

    Wieberg said other health care providers, including ground ambulance services and the Vanderbilt hospital, wound up waiving several thousand dollars in unpaid fees for services they provided to Prichard that are normally covered by Medicare Part B.

    But as it stands, Prichard’s estate owes about $81,740 to the air-ambulance company.

    More from Bill of the Month

    The Takeaway: People who are eligible for Medicare are encouraged to sign up for Part B, unless they have private health insurance through an employer or spouse.

    “If someone with Medicare finds that they are having difficulty paying the Medicare Part B premiums, there are resources available to help compare Medicare coverage choices and learn about options to help pay for Medicare costs,” Meena Seshamani, director of the federal Center for Medicare, said in an email to KFF Health News.

    She noted that every state offers free counseling to help people navigate Medicare.

    In Tennessee, that counseling is offered by the State Health Insurance Assistance Program. Its director, Lori Galbreath, told KFF Health News she wishes more seniors would discuss their health coverage options with trained counselors like hers.

    “Every Medicare recipient’s experience is different,” she said. “We can look at their different situations and give them an unbiased view of what their next best steps could be.”

    Counselors advise that many people with modest incomes enroll in a Medicare Savings Program, which can cover their Part B premiums. In 2023, Tennessee residents could qualify for such assistance if they made less than $1,660 monthly as a single person or $2,239 as a married couple. Many people also could obtain help with other out-of-pocket expenses, such as copays for medical services.

    Wieberg, who lives in Missouri, has been preparing the family home for sale.

    She said the struggle over her mother’s air-ambulance bill makes her wonder why Medicare is split into pieces, with free coverage for inpatient care under Part A, but premiums for coverage of other crucial services under Part B.

    “Anybody past the age of 70 is likely going to need both,” she said. “And so why make it a decision of what you can afford or not afford, or what you think you’re going to use or not use?”

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • 11 Minutes to Pain-Free Hips – by Melinda Wright

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    If hips don’t lie, what are yours saying to you? If what they’re saying to you sounds like a cry for help sometimes, this is the book to get you onto a better track.

    The hip is the largest joint in your body, and it bears a lot of weight. So it’s little wonder if sometimes they’d like a word with the boss. The question is: what will you do about it? Melinda Wright has suggestions to keep your hips—and you—happy.

    She spends the first couple of chapters introducing key concepts, and some anatomy and physiology that’ll be good to know.

    Then we’re into resistance stretching, basic hip exercises, all the way through to more advanced stuff. There are very clear photos for each. One thing that stands out about this book is each exercise is not just explained simply and clearly, but also offers “easing oneself in” exercises. After all, we’re not all at the same starting point.

    The book finishes off with some more holistic advice about chronic pain management, based on her personal experience with scoliosis, and some dietary tips to reduce joint pain and inflammation too.

    All in all, a very helpful book!

    Pick up 11 “Minutes to Pain-Free Hips” at Amazon today!

    ^You will also see options for pain-free back, and pain-free neck, by the same author

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  • Strength training has a range of benefits for women. Here are 4 ways to get into weights

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Picture a gym ten years ago: the weights room was largely a male-dominated space, with women mostly doing cardio exercise. Fast-forward to today and you’re likely to see women of all ages and backgrounds confidently navigating weights equipment.

    This is more than just anecdotal. According to data from the Australian Sports Commission, the number of women participating in weightlifting (either competitively or not) grew nearly five-fold between 2016 and 2022.

    Women are discovering what research has long shown: strength training offers benefits beyond sculpted muscles.

    John Arano/Unsplash

    Health benefits

    Osteoporosis, a disease in which the bones become weak and brittle, affects more women than men. Strength training increases bone density, a crucial factor for preventing osteoporosis, especially for women negotiating menopause.

    Strength training also improves insulin sensitivity, which means your body gets better at using insulin to manage blood sugar levels, reducing the risk of type 2 diabetes. Regular strength training contributes to better heart health too.

    There’s a mental health boost as well. Strength training has been linked to reduced symptoms of depression and anxiety.

    A woman lifting a weight in a gym.
    Strength training can have a variety of health benefits. Ground Picture/Shutterstock

    Improved confidence and body image

    Unlike some forms of exercise where progress can feel elusive, strength training offers clear and tangible measures of success. Each time you add more weight to a bar, you are reminded of your ability to meet your goals and conquer challenges.

    This sense of achievement doesn’t just stay in the gym – it can change how women see themselves. A recent study found women who regularly lift weights often feel more empowered to make positive changes in their lives and feel ready to face life’s challenges outside the gym.

    Strength training also has the potential to positively impact body image. In a world where women are often judged on appearance, lifting weights can shift the focus to function.

    Instead of worrying about the number on the scale or fitting into a certain dress size, women often come to appreciate their bodies for what they can do. “Am I lifting more than I could last month?” and “can I carry all my groceries in a single trip?” may become new measures of physical success.

    A young woman smiling in a gym change room.
    Strength training can have positive effects on women’s body image. Drazen Zigic/Shutterstock

    Lifting weights can also be about challenging outdated ideas of how women “should” be. Qualitative research I conducted with colleagues found that, for many women, strength training becomes a powerful form of rebellion against unrealistic beauty standards. As one participant told us:

    I wanted something that would allow me to train that just didn’t have anything to do with how I looked.

    Society has long told women to be small, quiet and not take up space. But when a woman steps up to a barbell, she’s pushing back against these outdated rules. One woman in our study said:

    We don’t have to […] look a certain way, or […] be scared that we can lift heavier weights than some men. Why should we?

    This shift in mindset helps women see themselves differently. Instead of worrying about being objects for others to look at, they begin to see their bodies as capable and strong. Another participant explained:

    Powerlifting changed my life. It made me see myself, or my body. My body wasn’t my value, it was the vehicle that I was in to execute whatever it was that I was executing in life.

    This newfound confidence often spills over into other areas of life. As one woman said:

    I love being a strong woman. It’s like going against the grain, and it empowers me. When I’m physically strong, everything in the world seems lighter.

    Feeling inspired? Here’s how to get started

    1. Take things slow

    Begin with bodyweight exercises like squats, lunges and push-ups to build a foundation of strength. Once you’re comfortable, add external weights, but keep them light at first. Focus on mastering compound movements, such as deadlifts, squats and overhead presses. These exercises engage multiple joints and muscle groups simultaneously, making your workouts more efficient.

    2. Prioritise proper form

    Always prioritise proper form over lifting heavier weights. Poor technique can lead to injuries, so learning the correct way to perform each exercise is crucial. To help with this, consider working with an exercise professional who can provide personalised guidance and ensure you’re performing exercises correctly, at least initially.

    A woman doing a lunge outdoors.
    Bodyweight exercises, such as lunges, are a good way to get started before lifting weights. antoniodiaz/Shutterstock

    3. Consistency is key

    Like any fitness regimen, consistency is key. Two to three sessions a week are plenty for most women to see benefits. And don’t be afraid to occupy space in the weights room – remember you belong there just as much as anyone else.

    4. Find a community

    Finally, join a community. There’s nothing like being surrounded by a group of strong women to inspire and motivate you. Engaging with a supportive community can make your strength-training journey more enjoyable and rewarding, whether it’s an in-person class or an online forum.

    Are there any downsides?

    Gym memberships can be expensive, especially for specialist weightlifting gyms. Home equipment is an option, but quality barbells and weightlifting equipment can come with a hefty price tag.

    Also, for women juggling work and family responsibilities, finding time to get to the gym two to three times per week can be challenging.

    If you’re concerned about getting too “bulky”, it’s very difficult for women to bulk up like male bodybuilders without pharmaceutical assistance.

    The main risks come from poor technique or trying to lift too much too soon – issues that can be easily avoided with some guidance.

    Erin Kelly, Lecturer and PhD Candidate, Discipline of Sport and Exercise Science, University of Canberra

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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