Changing stroke rehab and research worldwide now.Time is Brain! trillions and trillions of neurons that DIE each day because there are NO effective hyperacute therapies besides tPA(only 12% effective). I have 523 posts on hyperacute therapy, enough for researchers to spend decades proving them out. These are my personal ideas and blog on stroke rehabilitation and stroke research. Do not attempt any of these without checking with your medical provider. Unless you join me in agitating, when you need these therapies they won't be there.

What this blog is for:

My blog is not to help survivors recover, it is to have the 10 million yearly stroke survivors light fires underneath their doctors, stroke hospitals and stroke researchers to get stroke solved. 100% recovery. The stroke medical world is completely failing at that goal, they don't even have it as a goal. Shortly after getting out of the hospital and getting NO information on the process or protocols of stroke rehabilitation and recovery I started searching on the internet and found that no other survivor received useful information. This is an attempt to cover all stroke rehabilitation information that should be readily available to survivors so they can talk with informed knowledge to their medical staff. It lays out what needs to be done to get stroke survivors closer to 100% recovery. It's quite disgusting that this information is not available from every stroke association and doctors group.

Friday, July 31, 2026

Ketamine Reshapes Neural Networks and Neuroplasticity

 In female mice, so you'll have to contact your competent? doctor to get human testing going. Make sure you can get protocols for neuroplasticity on demand!

Ketamine Reshapes Neural Networks and Neuroplasticity

Summary: Researchers discovered a sex-specific mechanism through which ketamine induces neuroplasticity in female mice.

During recovery from ketamine anesthesia, female mice experience a spike in circulating corticosterone, triggering microglia, the brain’s resident immune cells, to upregulate the Fkbp5 gene and produce the FKBP51 protein. This pathway activates microglia to extend processes, intermingle with adjacent neurons, and strip away sections of the extracellular matrix.

The degradation of this structural support creates space for synaptic remodeling and network reorganization. This microglial remodeling pathway was entirely absent in male mice, highlighting distinct neuroimmune responses between sexes and providing a novel molecular target for regulating neuroplasticity and optimizing depression treatments.

Key Facts

  • Sex-Differentiated Microglial Activation: Microglial processes extend and intermingle with surrounding neurons during ketamine recovery specifically in female mice, a behavior not observed in male counterparts.
  • Extracellular Matrix Degradation: Activated female microglia degrade and remove components of the extracellular matrix, breaking down structural barriers to allow the formation of new synaptic connections.
  • Endocrine-Immune Signaling Cascade: The underlying pathway relies on a surge of systemic corticosterone during recovery, which activates microglial Fkbp5 gene expression to yield the functional FKBP51 protein.
  • Single-Nucleus Transcriptomics: Single-nucleus RNA sequencing conducted by the Allen Institute isolated the precise cellular populations and transcriptomic changes that differentiate male and female microglial responses to ketamine.
  • Therapeutic Implications: Demonstrates that FKBP51 acts as an inducible lever for controlling structural neuroplasticity, underscoring the critical need to account for biological sex in drug efficacy testing for major depressive disorder and neuropsychiatric conditions.

Source: Allen Institute

Doctors use ketamine on patients as general anesthesia before surgery. They also prescribe it in low doses for pain management, and more recently, it’s been used for treatment-resistant depression where other drugs have failed. It works by dampening communication between brain cells.

But a new study reveals that its effects on the brain are different in male and female mice. This insight—if reproduced in humans—could change the way we test the efficacy of drugs and unlock better treatments for depression.

This shows neurons.
Ketamine triggers a corticosterone and FKBP51-dependent microglial pathway that removes extracellular matrix and enhances neuroplasticity specifically in female brains. Credit: Neuroscience News

Researchers at the Institute of Science and Technology Austria, in collaboration with scientists at the Allen Institute, discovered that when female mice are recovering from a single ketamine sedation, their brains become much more active than their male counterparts, specifically their microglia. These specialized brain cells began reaching out with their branch-like arms to intermingle with surrounding brain cells.

This increased activity led to the removal of the extracellular matrix—the proteins and molecules surrounding, supporting, and giving structure to cells—and created space that allowed new synapses to form and remodel the neural network, thereby increasing neuroplasticity. Researchers didn’t observe this behavior in male mice.

“We didn’t expect to see this; it was a surprising finding,” said Sandra Siegert, professor at the Institute of Science and Technology Austria and senior author of the study. Microglia are the brain’s defense system—immune cells that help clear debris, trigger inflammation to protect the brain, and maintain optimal brain function.

A pathway to neuroplasticity

Importantly, scientists uncovered the precise pathway of this increased neuroplasticity: during recovery from ketamine anesthesia, corticosterone spiked in the blood. Corticosterone is an important hormone that helps animals respond to stress. This hormone triggered microglia to turn on the Fkbp5 gene, which then produces the FKBP51 protein.

This protein in turn activated the microglia to start intermingling with surrounding neurons, which eventually led to an increase in neuroplasticity. Scientists at the Allen Institute performed single-nucleus RNA sequencing to help uncover this hidden pathway and reveal the specific gene that was turned on in female mice but not in males.

Neuroplasticity is a delicate balance: too much or too little has both been linked to neuropsychiatric disorders. “Understanding how to balance good plasticity versus maladaptive plasticity is very important for healthy life, healthy aging, and neuropsychiatric diseases,” said Bosiljka Tasic, Director of Molecular Genetics at the Allen Institute and one of the study co-authors.

“How can you modify and modulate this plasticity but in a positive way? Many of the major plasticity-inducing drugs have become quite interesting, especially as treatments for depression, but we still don’t know how they work.”

The new research reveals that at least in female mice, the FKBP51 protein can be a lever to pull in order to regulate neuroplasticity in the brain, and that ketamine can be one way to pull this lever. The findings, if fully replicated in humans, point to the importance of sex differences when evaluating the effects of drugs and treatments. “How drug effects differ between males and females is important to know in order to offer the best treatment,” said Siegert.

In immunology, it is known that immune cells respond differently between males and females, which can lead to different outcomes in infectious diseases. “Microglia, which have capabilities similar to macrophages, are not necessarily excluded from this assumption,” said Siegert. “It is only now that scientists are exploring this topic.”

Key Questions Answered:

Q: How does ketamine increase neuroplasticity in female mice according to this study?

A: Ketamine recovery causes a spike in corticosterone, which activates the Fkbp5 gene in female microglia. The resulting FKBP51 protein prompts microglia to reach into surrounding neural tissue and clear away portions of the extracellular matrix, creating physical space for new synapses to form and reorganize the neural network.

Q: Did male mice exhibit the same brain-remodeling reaction to ketamine?

A: No. The corticosterone-driven FKBP51 microglial activation and subsequent degradation of the extracellular matrix were uniquely observed in female mice, demonstrating a distinct sex-specific neuroimmune response to ketamine sedation.

Q: What clinical significance do these findings hold for depression treatment?

A: Because neuroplasticity is central to ketamine’s antidepressant effects, identifying the FKBP51 pathway reveals a potential molecular target to modulate therapeutic plasticity. It also highlights that psychiatric medications can operate via fundamentally different biological mechanisms in males and females, requiring sex-tailored drug design and evaluation.

Editorial Notes:

  • This article was edited by a Neuroscience News editor.
  • Journal paper reviewed in full.
  • Additional context added by our staff.

About this neuroscience and neuroplasticity research news

Author: Peter Kim
Source: Allen Institute
Contact: Peter Kim – Allen Institute
Image: The image is credited to Neuroscience News

Original Research: Open access.
Corticosterone-linked microglial activity underpins sexually dimorphic neuroplasticity after ketamine anesthesia” by Alessandro Venturino, MohammadAmin Alamalhoda, Thomas Negrello, Kelly Jin, Cindy T. J. van Velthoven, Ryan John A. Cubero, Jake Yeung, Peter Koppensteiner, Bosiljka Tasic, Sandra Siegert. Science Advances
DOI:10.1126/sciadv.adz6517

Experts reveal latest science-backed strategies for healthy aging

 Your competent? doctor has already given you these IN EXACT PROTOCOLS, right? Oh NO, NOTHING FROM  YOUR DOCTOR AT ALL!

Experts reveal latest science-backed strategies for healthy aging

Experts reveal latest science-backed strategies for healthy aging

Diet secrets revealed: Physicians identified foods common among the world’s healthiest elders, from almonds and berries to salmon and fermented foods, linked to heart, brain, and gut health.

Exercise habits matter: A survey of centenarians highlighted strength training, walking, and gardening as weekly activities supporting physical and mental well-being.

Beyond genetics: Research on SuperAgers found no unique Alzheimer’s gene advantage, suggesting exceptional memory may hinge on lifestyle, brain structure, and social engagement.

References

Want to live to 100? Pick up these three easy, longevity-boosting activities | Oprah Daily
These are the foods you should be eating, according to the world’s healthiest people | Prevention
How much sleep you need when you're 50 or older for healthy aging | Health Digest
Common supplement linked to better everyday health in study of 16,000 older adults | Newsweek
Scientists expected one Alzheimer’s advantage in SuperAgers. They were wrong | Newsweek
Do older men and women want different things from their doctors? | Collinsville Daily News
Nutrient-dense foods consumed by healthy elders

Interviews conducted by Steven and Elizabeth Shimer Bowers with healthy elders identified beans, berries, and salmon as staple foods in their diets. These items were highlighted as nutrient-dense choices associated with longevity and well-being. The elders consistently incorporated these foods into their regular eating habits.

References

Want to live to 100? Pick up these three easy, longevity-boosting activities | Oprah Daily
These are the foods you should be eating, according to the world’s healthiest people | Prevention
Healthy elder's daily blueberry consumption

One healthy elder reports eating blueberries every day as part of their personal strategy for maintaining health. This practice is presented as a firsthand account of a dietary habit from an individual considered among the world's healthiest people.

References

These are the foods you should be eating, according to the world’s healthiest people | Prevention
Scientists expected one Alzheimer’s advantage in SuperAgers. They were wrong | Newsweek
Study Linking Daily Multivitamin Use to Functional Health in Older Adults
©Photo by Charlotte Ball/PA Images via Getty Images. A person holds a multivitamin tablet. (Photo by Charlotte Ball/PA Images via Getty Images)
A study involving over 16,000 older adults found that daily multivitamin use was associated with modest improvements in functional health. The benefits were particularly notable among participants with cardiovascular issues.

References

How much sleep you need when you're 50 or older for healthy aging | Health Digest
Common supplement linked to better everyday health in study of 16,000 older adults | Newsweek
UnitedHealthcare centenarian survey recommendations for longevity
©Photo by: Education Images/Universal Images Group via Getty Images. active senior in urban community garden. (Photo by: Education Images/Universal Images Group via Getty Images)
A survey conducted by UnitedHealthcare among centenarians highlights three accessible activities that support longevity: weekly muscle-strengthening exercises, walking, and gardening. These activities are presented as beneficial for maintaining health and vitality at any age. The survey emphasizes their practicality and adaptability for older adults.

References

Want to live to 100? Pick up these three easy, longevity-boosting activities | Oprah Daily
These are the foods you should be eating, according to the world’s healthiest people | Prevention
Likely contributors to exceptional cognitive aging identified by experts
©Photo by YOSHIKAZU TSUNO/AFP via Getty Images. Elderly people work out with wooden dumb-bells in the grounds of a temple in Tokyo on September 19, 2011 to celebrate Japan's Respect-for-the-Aged-Day. The estimated number of elderly aged 65 or older topped a record high of 29.8 million, or 23.3 percent of the total population, the government announced. AFP PHOTO / Yoshikazu TSUNO (Photo by YOSHIKAZU TSUNO / AFP) (Photo by YOSHIKAZU TSUNO/AFP via Getty Images)
Experts identify brain structure, education, exercise, and social connection as likely contributors to exceptional cognitive aging. These factors are presented as more influential than genetics in maintaining cognitive health among healthy elders.

References

These are the foods you should be eating, according to the world’s healthiest people | Prevention
Scientists expected one Alzheimer’s advantage in SuperAgers. They were wrong | Newsweek

What Is a Dead Hang? The Simple Move Is Deceptively Powerful

 I installed a pullup bar in the garage specifically to do this. I'm sure I'll never get to doing pullups again. Getting it installed one-handed was a challenge but the 6 foot stepladder made it possible. It's installed at shoulder height since I could never get my hand open and reached overhead at the same time, I just bend my lower legs back so they are not touching the floor.

What Is a Dead Hang? The Simple Move Is Deceptively Powerful

My installation


Dead hangs have been flooding social media feeds with users claiming they have transformed their health with the simple exercise. It’s hailed as a “miracle move” for your posture, grip strength, shoulder health, and even spinal decompression.

But are they actually worth doing every day? Or is this just another wellness trend that's more hype than help? As a gymnast, coach, and celebrity personal trainer, I’m here to break it down.

 by your ears, and your feet off the ground, letting your body “hang with dead weight.” It’s straightforward, but deceptively powerful.



Dead Hang Benefits

Yes, the claims are true. Some of the benefits of performing dead hangs consistently include:

  • Grip strength: Holding your full or partial bodyweight builds serious forearm and hand strength which is correlated to longevity later in life.
  • Shoulder mobility: Helps open up the chest and improve shoulder range of motion.
  • Spinal decompression: Can relieve pressure on the spine and elongate the back after long hours sitting.
  • Posture recalibration: Can combat “tech neck” and rounded shoulders.
  • Mental focus: Requires breath control and endurance, offering a mini meditation in motion.

Who Should Be Doing Dead Hangs?

Dead hangs are generally safe for most healthy individuals as the movement is in our nature and physiology. Even a few seconds per day can make a difference. But just like any trend, they’re not one-size-fits-all.

Performing dead hangs is great for desk workers with tight chests and upper backs, athletes looking to improve grip as well as shoulder stability and range of motion, and people who do gymnastics, rock climbing, CrossFit or calisthenics.

There are some people who should avoid doing dead hangs. That includes anyone with shoulder injuries or instability, since hanging puts a lot of tension on the shoulder joint, and elbow or wrist issues, since the hold can exacerbate tendon or joint problems. Those who are in their third trimester of pregnancy should also consult their doctor as hanging could strain the core and low back, depending on your previous training background.

If you’re unsure, always ask a physical therapist or certified trainer before giving this move a try.

How to do a Dead Hang: Progressions for Beginners

The key to mastering the dead hang safely is to start slow and ease into it. Here is how to work your way up to a full dead hang:

  1. Perform a farmer’s hold: Start by holding your body weight in kettlebells (i.e. if you are 120 pounds, hold approximately 60 pounds in each hand for 1 minute).
  2. Start with your feet touching the ground or on a box. Shift partial weight into your hands while hanging.
  3. Knee bend: Bend your knees slightly to increase your body weight as you build strength.
  4. Banded: Use a resistance band looped around your feet and the bar to support your bodyweight and reduce the intensity.
  5. Unsupported dead hang: Keep your shoulders slightly active (don’t let them shrug into your ears), pull your ribs down, and gently engage your core. Avoid swinging. You can also try dead hang shrugs!

Once you've worked your way up to a full dead hang, here is how to progress the move by increasing the time under tension:

  • Week 1: Hold for 10 seconds, perform 3-5 reps
  • Week 2: Hold for 15-20 seconds, perform 3-5 reps
  • Week 3 and on: Build up to 3-5 sets of a 30–60 second hold with full-body control

Similar Exercises to Dead Hangs

Not ready to hang just yet? Try these other exercises that work similar muscles. These videos are available at the link.

Wall or foam roller angels

This exercise improves shoulder mobility and posture. Set a form roller on the ground. Sit in front of the roller so that it is perpendicular to your body. Slowly lie back, draping your upper back over the roller; make sure your neck is supported. Reach both arms straight out to the aides and rest them on the floor, palms up. Slide both arms up overhead and back down to your sides, as if you are making snow angels. For a modification, bend at the elbows, keeping the back of the hands on the ground or perform standing against a wall.

Doorway or floor chest stretch

This mimics the upper-body stretch of a hang without the grip demand. Stand next to a wall so that your right shoulder is a few inches from the wall. Rest your right palm and forearm on the wall. Take a step forward, keeping your arm glued to the wall from the fingertips to the elbows. Turn your had to look back toward the right arm, feeling a stretch across the chest.

Reverse tabletop holds

This move opens up the chest and shoulders and activates the glutes and triceps. Start seated on the ground wirh your feet flat on the floor and knees bent. Place your hands behind your back with your fingertips reaching toward you. Place your palms flat on the ground, and walk your feet forward. Press down through the feet and the palms to lift your butt up off of the ground. Bring your shoulders over your wrists, and your knees over your ankles, and hold this pose for a breath. Then release. Repeat 3 times.

The Bottom Line

Dead hangs are more than a viral trend, they’re a surprisingly effective way to reset your body. Just don’t rush into full hangs on day one. Start slow and gentle, listen to your body, and work your way up for a grip-boosting, posture-fixing, tension-relieving habit you can add to your daily routine.

This article was originally published on TODAY.com

Long-held protein rules may be wrong for aging—what to know

 

 Ask your competent? doctor to write this INTO AN EXACT PROTOCOL, based on your age, activity level and health status; so you don't do it wrong! You do want to blame your doctor for not aging correctly right? And have your doctor get you 100% recovered also!

Long-held protein rules may be wrong for aging—what to know

Anyone who has been to a grocery store in the past year knows that the protein craze has taken over shelves, encouraging people to up their protein intake to maximize their fitness goals.

But, according to a new paper published in Frontiers in Nutrition by Chris Macdonald, PhD, fellow and lab director at Lucy Cavendish College, University of Cambridge in the United Kingdom, even people aiming to up their protein intake still may not be doing enough.

Minimum Thresholds

Macdonald explains that current recommendations are designed around minimum thresholds aimed at preventing deficiency, rather than levels that can actually promote long-term health and wellness.

“Protein intakes well above existing recommendations support strength, recovery and quality of life across diverse populations, including older adults and pregnant women,” Macdonald writes.

Importantly, well-planned high-protein diets can be safe, ethical and environmentally sustainable.”

The current dietary recommendation for adults in the UK is 0.34 grams of protein per pound of body fat per day, a figure initially presented by the UK’s Department of Health in 1991, 35 years ago.

Macdonald reveals that a more modern protein intake recommendation is a shockingly higher number. Rather than 0.34 grams per pound per day, research supports a protein intake of 1 gram per pound per day. This number is particularly effective in individuals that partake in regular resistance training.

“For individuals who are physically active and engage in resistance training, higher protein intakes are associated with greater gains in muscle mass and strength, with evidence supporting benefits from protein intake more than double the UK’s recommendation,” Macdonald writes.

In fact, the lab director explains that physical activity levels fall under a similar category and people should be engaging in more physical exercise than they currently are.

“I think we are likely prioritising short-term comfort in the present over-term long comfort in the future, as individuals through inaction and as healthcare professionals by being too soft in our guidance,” Macdonald tells Newsweek.

‘The scientific consensus is clear’

“The scientific consensus is clear; physical activity provides multiple profound positive benefits, and when it comes to the recommended dose, any amount is good but more is better,” the paper explains.

“Any physical activity greater than [approximately] 15 minutes a day is associated with reduced all-cause mortality.”

However, some experts have noted that a one-size-fits-all approach is not necessarily accurate, especially when it comes to protein intake.

“Protein needs vary based on factors like age, activity level, health status and even goals,” Kristin Kirkpatrick, president of KAK Consulting and a dietitian at the Cleveland Clinic Department of Wellness and Preventive Medicine in Ohio told Medical News Today.

However, Macdonald counters that general guidelines can work for most people.

“Tailored solutions are better but we have to be careful not to let this get in the way of general guidance that could have a profoundly positive impact,” he tells Newsweek. “Yes, we are all different, but we are also mostly the same.”

“Put simply, in an era of mass ‘sitting down staring at screens’, most people would benefit from significantly more movement, and for those who do decide to move more, they would also likely benefit from more protein.”

Other Risks

Others have warned that focusing solely on protein can come with other risks, namely vitamin deficiency.

“If you only focus on protein intake, it can definitely crowd out other nutrients like vitamin C, potassium, magnesium folate and fiber, which are important for optimal heart and overall functional aging,” Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished explains.

“To avoid this from happening, it is important to focus on protein within the context of the full meal and diet.”

For folks looking to up their protein intake, it would seem that more is better, at least within reason and without neglecting other aspects of a balanced diet.

Newsweek has reached out to Chris Macdonald for comment via email.

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New study says doing this for 2 hours a week will help you live longer

 Ask your competent? doctor to write this INTO AN EXACT PROTOCOL, so you don't do it wrong! You do want to blame your doctor for not living longer, right? And have your doctor get you 100% recovered also!

New study says doing this for 2 hours a week will help you live longer


Resistance training, a.k.a. strength training, delivers a ton of healthy perks, including building lean muscle mass, increasing bone density, boosting metabolism and improving your overall body composition. Not only can it make you look and feel good, incorporating 90 to 120 minutes of strength training a week may add years to your life, according to a study in the British Journal of Sports Medicine.

In fact, the researchers found people who performed moderate amounts of strength training anywhere between 90 and 120 minutes a week had a 13% lower risk of all-cause premature death, a 19% decreased risk of dying from cardiovascular disease and 27% from neurological disease, compared to people who did no resistance training at all. The study also found the strength training benefits leveled off at around 120 minutes per week.

“Although the lowest risk of an early death was associated with the 90- to 120-minute range, a decreased risk was seen even at relatively small amounts of resistance training from zero to 30 minutes, 30 to 60 and 60 to 90 minutes,” says Yiwen Zhang, Ph.D., a postdoctoral research fellow at the Harvard T.H. Chan School of Public Health in Boston and lead author of the study.

Perhaps not surprisingly, the risk reduction was even more prominent when people also added aerobic activity to their regimen. “Aerobic activity and resistance training may benefit the body through different but complementary pathways,” Zhang says.

Related video: Improving reaction time can save your life (WHAS-TV Louisville)Here’s more of what the researchers uncovered about how resistance training may keep you around longer, and ways to start if you’re new to the strength training game.The long-term health benefits of resistance trainingThe life-extending benefits of cardiovascular activity have been well-established, but when it comes to strength training and lifespan, there’s not as much out there.

“Aerobic activity improves your cardiorespiratory fitness, circulation, blood pressure, vascular function, glucose and lipid profiles,” says Edward Giovannucci, Ph.D., a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, one of the study’s co-authors.

But while cardio is key, so is building strength through resistance training activities, which involve forcing your muscles to work against some sort of gravity. These movements cause tiny tears in your muscle fibers, which fuse together when you rest. The result? Stronger and thicker muscle mass.

Along with helping to maintain muscle strength and lean mass, resistance training can also help improve glucose metabolism, body composition, bone health and physical function. “Adding strength training can also contribute to improved mental health, social well-being and a better quality of life,” adds Giovannucci.

The great thing about strength training is you don’t necessarily need to go to a gym to do it. “Bodyweight exercises such as push-ups, squats and lunges, resistance bands, light weights or household objects can all be approachable options, as long as they safely challenge the muscles,” Giovannucci explains.

What the study found

The researchers were interested in analyzing strength training as a possible contributor to living longer and by how much time on a weekly basis. “While the benefits of aerobic activity for longevity are already well established, what’s been less clear is how resistance training relates to long-term mortality risk, especially at different weekly amounts and in combination with aerobic activity,” says Zhang.

Zhang and her colleagues looked at 30 years’ worth of data from three large, long-running studies (the Health Professionals Follow-up Study, the Nurses’ Health Study, and the Nurses’ Health Study II) and the exercise activity habits of more than 147,000 people. To assess weekly resistance training and aerobic exercise durations, study participants were given questionnaires to fill out at baseline and every two years after that for up to 30 years. At baseline, the average age of the study subjects was 54 years old and during up to 30 years of follow-up, the Harvard team documented 35,798 deaths.

Besides finding the sweet spot of 90 to 120 minutes of resistance training having a lower risk of cardiovascular disease, neurological disease such as dementia and all-cause death, it also showed a decreased risk of cancer mortality, though it was within a smaller time frame. Those who performed 1-29 minutes per week had a 9% decreased risk of dying from cancer and those doing 30-59 minutes had a 12% lower risk.

There were some other surprising discoveries too. Study subjects who did both strength and cardio training, such as walking, running, swimming, cycling or tennis, had among the lowest mortality risks in the study, amounting to up to a 45% lower risk than those who didn’t do either kind of training.

“Resistance training appeared to add benefit across most levels of aerobic activity. In other words, people who already do aerobic exercise may still gain additional mortality benefit by adding some strength training,” says Zhang. There was, though, one possible exception, and that was with participants who already performed very high amounts of aerobic activity, such as 45 MET-hours per week, which is roughly equivalent to 4 to 5 hours per week of running, she reports.

Another interesting finding had to do with the association between higher resistance training and lower neurological disease mortality.

“This wasn’t entirely surprising because growing evidence suggests strength training may help maintain physical function, metabolic health and possibly cognitive function as people age,” says Giovannucci. “However, this was an observational study and wasn’t designed to prove the biological mechanisms. Neurodegenerative diseases such as Alzheimer’s can begin many years before diagnosis and early symptoms may reduce a person’s ability or motivation to exercise.”

Additionally, he emphasizes neurological causes of death, especially dementia, can be difficult to classify accurately. “More research is needed on this before drawing firm conclusions,” says Giovannucci.

The takeaway

According to the researchers, the clearest message from their study is to include both aerobic activity and resistance training as part of a long-term routine. Aerobic activity remains very important, but adding resistance training is important too, says Zhang.

If someone is brand new to strength training, Zhang recommends starting out with what is realistic and sustainable. “Although our study didn’t measure specific weights, sets or repetitions, beginners should start at a level that feels both safe and manageable,” she says. Zhang stresses people with health conditions or concerns should consult their doctor or health care provider before starting a new exercise routine.

Following the Centers for Disease Control and Prevention’s physical activity guidelines for adults, which suggest doing muscle-strengthening exercises two or more days a week, is a good starting point, advises Zhang.

“Some people may want to start with bodyweight, resistance bands or light dumbbells, such as 2 to 5 pounds for upper-body work,” she says. “A practical starting point may be one set of 8–10 reps, focusing on good form. Over time, this can gradually build to 2 to 3 sets.” Zhang notes the resistance exercise should feel challenging by the last few repetitions, but not so painful or difficult that your form breaks down.

The bottom line: Keep moving and include some resistance training for some additional health benefits, including potentially enjoying more trips around the sun. “For individuals who already do aerobic activity, adding some resistance training may provide additional benefits,” says Zhang. “And for people who are less active, even small amounts of strength training can matter, and gradually building a routine may be more effective than trying to do too much at once.”

Are Omega-3 Supplements Actually Good for Your Brain?

 Ask your competent? doctor if this analysis is correct. I've been doing omega-3s for years but also eat salmon fairly regularly.

Are Omega-3 Supplements Actually Good for Your Brain?

What the sitting-rising test says about your health

 

In the past 20 years my score would always be 1.5 and it will never get better during my next 30+ years. It has absolutely nothing to do with my longevity or cardiovascular risk!

What the sitting-rising test says about your health

Learn the surprising implications of a simple assessment, especially for women.

By , Executive Editor, Harvard Women's Health Watch
  • Reviewed by Toni Golen, MD, Editor in Chief, Harvard Women's Health Watch; Editorial Advisory Board Member, Harvard Health Publishing; Contributor
     We all rise from sitting to standing perhaps dozens of times each day, underscoring how essential this fundamental movement is to our ability to live normally.

But while most of us usually get up from a chair, a test gauging our ability to rise from the floor - which, for many, is far more challenging - is increasingly becoming a crucial health barometer, particularly for women.

How easily you can rise to your feet from sitting on the floor, using as little support as possible, may help predict your longevity, according to a study published online June 18, 2025, by the European Journal of Preventive Cardiology.

"Especially as folks age, this is something they're very concerned about: if they're playing with their grandchildren on the ground or somehow end up there, are they going to be able to stand up when they need to without help?" says Mary Kate Miller, the clinical supervisor of physical therapy at Harvard-affiliated Spaulding Rehabilitation Outpatient Center Malden. "It's so important to be able to do this, whether we intentionally or unintentionally get on the floor."

Fundamental fitness components

To score a perfect 10 points on the sitting-rising test, you need to be able to get up from a seated position on the floor without using your hands, forearms, knees, or the sides of your legs for support. You must also remain steady. If you wobble, or need to kneel or place a hand on the floor to support yourself, you begin to lose points. And if you can't do it without relying on help from a wall, chair, table, or another person, your score drops to zero.

For the study, researchers analyzed data from nearly 4,300 people ages 46 to 75 (32% women) who completed the sitting-rising test as part of a voluntary fitness assessment. None had physical issues or diagnosed conditions that would restrict their abilities. After an average follow-up of 12 years, researchers found that participants who scored the lowest (0 to 4 points) were nearly four times more likely to have died overall and six times more likely to have died of cardiovascular causes than people who scored a 10.(In the last 20 years I should probably have died several times and will never make it to 100! Check back with me in 30 years!)

"Folks who can stand up from the ground, with less support or assistance, generally have much better cardiovascular and strength conditioning," Miller says. "We also know these are indicators of longevity - whether from decreasing the risk of other causes of death or from staying generally healthier as you age."

What does it take to ace the sitting-rising test? Not just strength, but several other elements of fitness that don't necessarily result from aerobic exercise, Miller notes. These include coordination, flexibility, and balance.

But these components begin to decline surprisingly early in life-around age 35 or 40 - and drop off more precipitously in women, Miller says. We also face far higher indoor fall risks than men, meaning at some point we may need to be able to get up from the floor.

"Unfortunately, the hormonal changes that come with female aging, especially through menopause, magnify this problem," Miller says. "We see a larger detrimental change in women - a greater loss in muscle mass and increase in fat storage that makes it harder to move the way you want."

The importance of strength training

"Being fit" is often considered synonymous with aerobic fitness - which comes from activity that boosts heart rate, breathing, and blood flow. But this study spotlights the equal importance of other types of exercise as we age, Miller says.

"Strength training keeps muscles strong in a way that walking and cardiovascular conditioning just doesn't," she says. "When it comes to being able to stand up from the ground or a low chair - or one of those couches that you sink into when you sit on it - you can walk as many miles as you want, but that's not going to keep muscles strong enough to do the tougher activities you don't have to do as often."

You likely know intuitively if you'd be able to perform the sitting-rising test without a problem. But if you're not sure, don't try it at home - instead, talk it through with your primary care doctor. She can then help you address any deficits in strength, balance, coordination, or flexibility through a new fitness program or physical therapy.

About the Author

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Maureen Salamon, Executive Editor, Harvard Women's Health Watch

Maureen Salamon is the executive editor of Harvard Women’s Health Watch. She also writes for the Harvard Health Letter, Harvard Heart Letter, and Harvard Men’s Health Watch, as well as for Harvard Health Publishing’s flagship website. … See Full Bio
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