A Canadian study suggests "high level" exercise
helps keep people's muscles young as they age. The secret to keeping muscles
young as the cellular level could be just down the street at your neighborhood
gym.
Even non-athletes can benefit from working out on a regular
basis; exercise is without a doubt important to maintaining functional
performance.
Staying active throughout your life, even when you are
older, can help reduce muscle loss. The researchers explained that as people
age, they lose strength and muscle mass. This process gets quicker after people
turn 60 years old.
In the study, researchers found muscle decline was slower in
older adults who were elite athletes. They compared the muscles of 80 year olds
who had been world-class track and field athletes with other 80 year olds who
were not athletes.
The athletes' legs were about 25 percent stronger with 14
percent more muscle mass. Moreover, they elderly athletes has nearly 30 percent
more nerve and muscle fibers in their leg muscles. This means greater strength
and muscle mass, according to a news release about the study.
It is critical to find ways to intervene and delay potential
loss of motor units. The ability to move easily and independently as you age is
of the upmost importance. Physical ability helps prevent falls, fractures, and
other potentially life-threatening challenges. In addition, it helps keep
quality of life high by allowing people to maintain their independence.
More research should be conducted to figure out how big a
factor genetics is in this equation. Is the higher muscle mass found in former
elite athletes a result of genes, training, or both?
The study was published in
the Journal of Applied Physiology.
- Easy strength training exercises include:
- Knee extensions while sitting in a chair
- Partial or full squats, in the air or against a wall
- Half or full wall sits
- Bicep curls, with or without weight
- Tricep extensions, with or without weight
- Overhead press, with or without weight
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