01 Oct 3 Ways to Start Protecting Your Nerves Today
As we get older, the nerves that control our muscles naturally begin to slow down, which is a process called denervation. This happens to everyone, but it’s much more noticeable if you spend most of your day sitting. The result? Slower reflexes, weaker muscles, and a greater risk of falls or injuries.
The good news is that exercise, especially resistance training, can help keep your nerves healthy. In fact, researchers have found that adults who took part in just four weeks of strength training improved the speed and efficiency of their nerve signals. Even better, the type of neurons that were “reawakened” were the fast ones, which are the very nerves that help you react quickly and protect yourself from trips or slips.
What the Study Found
The study included adults between the ages of 18 and 84. Participants completed four weeks of handgrip training, three times a week, while scientists measured how quickly signals traveled through the nerves in their forearms. The results were exciting: every older participant who trained improved their nerve conduction speed.
Why does this matter? Nerves contain both fast and slow motor neurons. The fast ones, which help you react quickly, are the first to decline with age. When they go quiet, you lose the ability to generate force quickly—making it harder to recover from something as simple as a slip on the sidewalk. The training seemed to “wake up” these fast neurons again, a process called reinnervation. By reactivating them, older adults may be able to move more powerfully and respond more quickly, helping prevent falls and injuries.
This research suggests that even short, targeted bouts of resistance training can make a difference in how well your nerves function. Imagine what consistent strength training could do for maintaining mobility, protecting your balance, and supporting independence as the years go by.
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Add resistance training to your weekly routine.
Even two to three short sessions a week can help. This could be simple bodyweight exercises like squats, push-ups against a wall, or resistance band workouts. -
Prioritise grip strength.
The study used handgrip training, and that’s something you can easily do at home with a stress ball, grip trainer, or even by squeezing a folded towel. Strong hands translate to stronger signals between your nerves and muscles. -
Focus on movements that challenge balance and speed.
Quick, controlled movements—like step-ups, light weights lifted with good form, or simple agility drills—train your nerves to stay responsive, reducing your risk of falls.
For women over 40, this is a powerful reminder: it’s never too late to start. Strength training doesn’t just keep your muscles toned—it may also keep your nerves firing, your reflexes sharp, and your confidence strong. That translates to better balance, quicker reflexes, and more confidence in everyday movement.
Taking it One Step Further
Protecting your nerves and muscles with resistance training is one important way to stay strong, mobile, and confident as you age. But exercise is just one piece of the puzzle. Navigating the healthcare system, keeping up with screenings, and making sense of lab results can be overwhelming—especially when your time and energy are already stretched thin.
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