Swetha Devaraj is an enthusiastic advocate of strength training for women on social media. However, the fitness instructor would like to see more women working out who are above the age of 50.
“Many think weight training is not for them,” she says. “In fact, it’s the opposite. The older generation, especially those going through menopause or post that, need it even more.”
Make no bones about it
Menopause is a consequence of biological ageing that affects women, primarily in the age range of 45 to 55. According to experts, it can occur earlier because of autoimmune diseases, chromosomal abnormalities or other reasons.
Caused by a decline in oestrogen production, the onset of menopause is considered to be 12 months of uninterrupted menstrual cessation, according to the World Health Organisation. Symptoms range from anxiety and insomnia to hot flushes and palpitations.
Experts say one of the biggest consequences, directly linked to oestrogen deprivation, is osteoporosis. According to myriad studies, women may face up to 20 per cent bone loss during this time.
Devaraj says: “Unfortunately, many women are either in denial of the personal risk bone loss can entail to their mobility and quality of life, or simply are not aware of strategies to mitigate it.”
While genetics and nutrition play a role in preventing osteoporosis, Devaraj and other experts say the value of physical activity cannot be ignored.
Combined with nutrition, including calcium and vitamin D, strength training improves bone health during menopause
Dr Shashikiran R,
orthopaedic surgery consultant
Studies suggest strength training can help increase muscle strength and bone mineral density, as well as enabling better motor control and co-ordination. It is not restricted to lifting weights. Other exercises that improve power and endurance, such as routines that use resistance bands and body weight exercises such as burpees, push-ups and plank, are also recommended.
Dr Shashikiran R, an orthopaedic surgery consultant at Apollo Hospitals in India who specialises in bone and joint care, recommends starting strength training early, before menopause if possible, to build a solid foundation. “Tailoring the intensity and type of exercises to individual levels is essential, so consult with a healthcare or fitness professional,” he says.
“Weight-bearing exercises help maintain and increase bone density, reducing the risk of osteoporosis. Combined with proper nutrition, including adequate calcium and vitamin D, strength training is a proactive approach to improving bone health during menopause.”
Girl talk
Devaraj’s mother complained of joint pain and low energy levels but did not like the idea of going to the gym because she was not comfortable working out around men.
“Convincing her to lift weights was so tough,” says Devaraj. “She thought weight training was for youngsters and that walking twice a day was adequate at her age.
I see many women who used to lift weights stop training in their 40s, but that is when they need it most
Lorraine More,
68, competitive weightlifter
“This is a common misconception. I explained to her that many women in their menopausal phase have seen a positive impact on their quality of life, energy levels, metabolism and joint health through strength training.”
Her mother eventually agreed to train twice a week after realising that becoming stronger would prolong her independence.
Devaraj says another common misperception is that lifting weights will make women look bulky or manly. “Women simply don’t have the same amount of testosterone as men, so that’s not possible,” she explains, adding that women with a higher muscle-to-fat ratio can effectively eliminate excess glucose or carbohydrates consumed the night before through weight training.
Working wonders
Experts agree that menopause – and in turn oestrogen deficiency and lowered bone density – is unavoidable. However, strength training can work wonders for some women.
Lorraine More is a case in point. At 68, she is at an age when many take a back seat. But More represented India as a weightlifter when she was 66 and even won gold at a prestigious Asian Classic powerlifting event in 2021.
Being able to represent her country was a bonus. For More, the health benefits are more important. “I started strength training much later in life,” she explains. “It was my son who educated me. I see many women who used to lift weights stop training in their 40s, but that is when they actually need it most.”
More has always lived an active life, taking part in yoga, trekking, playing with her dogs and running an equestrian academy and petting farm in Talegaon, India. She goes to the gym three times a week and still hopes to represent India again at powerlifting events in the future. She has her sights set on masters level for those above the age of 70.
Reminiscing about how tough she used to find it, even when attempting to lift a gas cylinder or move a pot, More declares: “Thanks to strength training, I am fitter in my 60s than in I was in my 30s.”
Who was Alfred Nobel?
The Nobel Prize was created by wealthy Swedish chemist and entrepreneur Alfred Nobel.
- In his will he dictated that the bulk of his estate should be used to fund "prizes to those who, during the preceding year, have conferred the greatest benefit to humankind".
- Nobel is best known as the inventor of dynamite, but also wrote poetry and drama and could speak Russian, French, English and German by the age of 17. The five original prize categories reflect the interests closest to his heart.
- Nobel died in 1896 but it took until 1901, following a legal battle over his will, before the first prizes were awarded.
Key facilities
- Olympic-size swimming pool with a split bulkhead for multi-use configurations, including water polo and 50m/25m training lanes
- Premier League-standard football pitch
- 400m Olympic running track
- NBA-spec basketball court with auditorium
- 600-seat auditorium
- Spaces for historical and cultural exploration
- An elevated football field that doubles as a helipad
- Specialist robotics and science laboratories
- AR and VR-enabled learning centres
- Disruption Lab and Research Centre for developing entrepreneurial skills
Miss Granny
Director: Joyce Bernal
Starring: Sarah Geronimo, James Reid, Xian Lim, Nova Villa
3/5
(Tagalog with Eng/Ar subtitles)
Aggro%20Dr1ft
%3Cp%3EDirector%3A%20Harmony%20Korine%3Cbr%3EStars%3A%20Jordi%20Molla%2C%20Travis%20Scott%3Cbr%3ERating%3A%202%2F5%3C%2Fp%3E%0A
THE SPECS – Honda CR-V Touring AWD
Engine: 2.4-litre 4-cylinder
Power: 184hp at 6,400rpm
Torque: 244Nm at 3,900rpm
Transmission: Continuously Variable Transmission (CVT)
0-100kmh in 9.4 seconds
Top speed: 202kmh
Fuel consumption: 6.8L/100km
Price: From Dh122,900
Engine: 5.6-litre V8
Transmission: seven-speed automatic
Power: 400hp
Torque: 560Nm
Price: Dh234,000 - Dh329,000
On sale: now
Infiniti QX80 specs
Engine: twin-turbocharged 3.5-liter V6
Power: 450hp
Torque: 700Nm
Price: From Dh450,000, Autograph model from Dh510,000
Available: Now
Key recommendations
- Fewer criminals put behind bars and more to serve sentences in the community, with short sentences scrapped and many inmates released earlier.
- Greater use of curfews and exclusion zones to deliver tougher supervision than ever on criminals.
- Explore wider powers for judges to punish offenders by blocking them from attending football matches, banning them from driving or travelling abroad through an expansion of ‘ancillary orders’.
- More Intensive Supervision Courts to tackle the root causes of crime such as alcohol and drug abuse – forcing repeat offenders to take part in tough treatment programmes or face prison.
UAE tour of Zimbabwe
All matches in Bulawayo
Friday, Sept 26 – UAE won by 36 runs
Sunday, Sept 28 – Second ODI
Tuesday, Sept 30 – Third ODI
Thursday, Oct 2 – Fourth ODI
Sunday, Oct 5 – First T20I
Monday, Oct 6 – Second T20I
SQUADS
Pakistan: Sarfraz Ahmed (capt), Azhar Ali, Shan Masood, Sami Aslam, Babar Azam, Asad Shafiq, Haris Sohail, Usman Salahuddin, Yasir Shah, Mohammad Asghar, Bilal Asif, Mir Hamza, Mohammad Amir, Hasan Ali, Mohammad Abbas, Wahab Riaz
Sri Lanka: Dinesh Chandimal (capt), Lahiru Thirimanne (vice-capt), Dimuth Karunaratne, Kaushal Silva, Kusal Mendis, Sadeera Samarawickrama, Roshen Silva, Niroshan Dickwella, Rangana Herath, Lakshan Sandakan, Dilruwan Perera, Suranga Lakmal, Nuwan Pradeep, Vishwa Fernando, Lahiru Gamage
Umpires: Ian Gould (ENG) and Nigel Llong (ENG)
TV umpire: Richard Kettleborough (ENG)
ICC match referee: Andy Pycroft (ZIM)
Dates for the diary
To mark Bodytree’s 10th anniversary, the coming season will be filled with celebratory activities:
- September 21 Anyone interested in becoming a certified yoga instructor can sign up for a 250-hour course in Yoga Teacher Training with Jacquelene Sadek. It begins on September 21 and will take place over the course of six weekends.
- October 18 to 21 International yoga instructor, Yogi Nora, will be visiting Bodytree and offering classes.
- October 26 to November 4 International pilates instructor Courtney Miller will be on hand at the studio, offering classes.
- November 9 Bodytree is hosting a party to celebrate turning 10, and everyone is invited. Expect a day full of free classes on the grounds of the studio.
- December 11 Yogeswari, an advanced certified Jivamukti teacher, will be visiting the studio.
- February 2, 2018 Bodytree will host its 4th annual yoga market.
The specs
Engine: 2.0-litre 4-cylinder turbo
Power: 240hp at 5,500rpm
Torque: 390Nm at 3,000rpm
Transmission: eight-speed auto
Price: from Dh122,745
On sale: now
MORE ON TURKEY'S SYRIA OFFENCE
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Killing of Qassem Suleimani
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Juventus v Napoli, Sunday, 10.45pm (UAE)
Match on Bein Sports
Zimbabwe v UAE, ODI series
All matches at the Harare Sports Club:
1st ODI, Wednesday, April 10
2nd ODI, Friday, April 12
3rd ODI, Sunday, April 14
4th ODI, Tuesday, April 16
UAE squad: Mohammed Naveed (captain), Rohan Mustafa, Ashfaq Ahmed, Shaiman Anwar, Mohammed Usman, CP Rizwan, Chirag Suri, Mohammed Boota, Ghulam Shabber, Sultan Ahmed, Imran Haider, Amir Hayat, Zahoor Khan, Qadeer Ahmed
Citizenship-by-investment programmes
United Kingdom
The UK offers three programmes for residency. The UK Overseas Business Representative Visa lets you open an overseas branch office of your existing company in the country at no extra investment. For the UK Tier 1 Innovator Visa, you are required to invest £50,000 (Dh238,000) into a business. You can also get a UK Tier 1 Investor Visa if you invest £2 million, £5m or £10m (the higher the investment, the sooner you obtain your permanent residency).
All UK residency visas get approved in 90 to 120 days and are valid for 3 years. After 3 years, the applicant can apply for extension of another 2 years. Once they have lived in the UK for a minimum of 6 months every year, they are eligible to apply for permanent residency (called Indefinite Leave to Remain). After one year of ILR, the applicant can apply for UK passport.
The Caribbean
Depending on the country, the investment amount starts from $100,000 (Dh367,250) and can go up to $400,000 in real estate. From the date of purchase, it will take between four to five months to receive a passport.
Portugal
The investment amount ranges from €350,000 to €500,000 (Dh1.5m to Dh2.16m) in real estate. From the date of purchase, it will take a maximum of six months to receive a Golden Visa. Applicants can apply for permanent residency after five years and Portuguese citizenship after six years.
“Among European countries with residency programmes, Portugal has been the most popular because it offers the most cost-effective programme to eventually acquire citizenship of the European Union without ever residing in Portugal,” states Veronica Cotdemiey of Citizenship Invest.
Greece
The real estate investment threshold to acquire residency for Greece is €250,000, making it the cheapest real estate residency visa scheme in Europe. You can apply for residency in four months and citizenship after seven years.
Spain
The real estate investment threshold to acquire residency for Spain is €500,000. You can apply for permanent residency after five years and citizenship after 10 years. It is not necessary to live in Spain to retain and renew the residency visa permit.
Cyprus
Cyprus offers the quickest route to citizenship of a European country in only six months. An investment of €2m in real estate is required, making it the highest priced programme in Europe.
Malta
The Malta citizenship by investment programme is lengthy and investors are required to contribute sums as donations to the Maltese government. The applicant must either contribute at least €650,000 to the National Development & Social Fund. Spouses and children are required to contribute €25,000; unmarried children between 18 and 25 and dependent parents must contribute €50,000 each.
The second step is to make an investment in property of at least €350,000 or enter a property rental contract for at least €16,000 per annum for five years. The third step is to invest at least €150,000 in bonds or shares approved by the Maltese government to be kept for at least five years.
Candidates must commit to a minimum physical presence in Malta before citizenship is granted. While you get residency in two months, you can apply for citizenship after a year.
Egypt
A one-year residency permit can be bought if you purchase property in Egypt worth $100,000. A three-year residency is available for those who invest $200,000 in property, and five years for those who purchase property worth $400,000.
Source: Citizenship Invest and Aqua Properties
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MO
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Overall standings
1. Christopher Froome (GBR/Sky) 68hr 18min 36sec,
2. Fabio Aru (ITA/AST) at 0:18.
3. Romain Bardet (FRA/ALM) 0:23.
4. Rigoberto Uran (COL/CAN) 0:29.
5. Mikel Landa (ESP/SKY) 1:17.
