HOW TO BUILD MUSCLE STRENGTH AS WE GET OLDER?

Loss of strength and muscle mass due to aging

Limited mobility due to aging is a fact of life for older adults. Studies have shown that about 30% of people over 70 years old have difficulty walking, getting up from a chair or climbing stairs. In addition to making daily tasks difficult, mobility limitations are also associated with increased rates of falls, a higher likelihood of chronic health conditions, and an increased risk of hospitalization and death. increased significantly.

One culprit in physical decline as we age is age-related muscle loss , also known as sarcopenia. Normally, muscle mass and strength increase steadily from the time we are born and peak around age 30 to 35. After that, muscle strength and performance will gradually decrease and will decrease faster after age 65 for women and age 70 for men.

However, the loss of strength and muscle mass due to aging can be slowed significantly if we know how to maintain an active lifestyle, which includes measures to help increase muscle strength. Although there is no way to stop time, many older adults can increase muscle strength with exercise, thereby maintaining mobility and independence in later life.

You can increase muscle strength by exercising.

Scientists say that as the body ages, it will cause limitations in endurance, maximum strength and physical strength. These limitations can be slowed through an active lifestyle, including muscle-strengthening exercises. However, it is difficult to study these limitations in daily life and can only be done in the clinic. For example, to test strength and endurance, study participants may be asked to walk or run on a treadmill or climb stairs as long as they feel comfortable. Through studies of people's limits and changes, researchers will provide older adults with evidence-based advice on how regularly moving and exercising muscles can prolong life. How healthy is it?

What is muscle loss due to aging?

Muscle loss, or Sarcopenia, is defined as a loss of muscle mass, both in strength and function. This condition is often associated with older adults, but some cases can also affect middle-aged people. Sarcopenia is associated with a number of symptoms such as fatigue, low energy levels, and difficulty standing, moving, and climbing stairs. Sarcopenia is more likely to occur in people with chronic medical conditions and may contribute to an increased risk of falls, fractures or other serious injuries, thereby increasing the risk of premature death. Poor nutrition and lack of exercise can increase your odds of developing sarcopenia.

The importance of muscle training in aging

Many studies have been conducted to better define age-related changes in muscle structure and function, along with muscle strengthening exercises to prevent weakness and reduce fatigue. while improving mobility and independence in daily life.

Studies conducted looked at how different types of muscle training exercises would benefit a group of older adults with moderate mobility limitations. According to experts, to understand the importance of maintaining muscle mass, you need to understand what is happening inside the body when we train muscles. Accordingly, muscle strengthening exercises (also known as resistance training) are different from regular exercises such as aerobics, jogging, cycling or walking.

Weightlifting, either with machines or free weights, is a type of muscle training, along with some other exercises such as using resistance bands, push-ups, squats or yoga. According to experts, muscle strength exercises require muscles to contract to lift a heavy object and fight gravity.

Taking care of your health when aging helps you avoid many diseases.

Scientists also discovered that the best formula for improving physical function and avoiding disability is a combination of walking and resistance training exercises. In some studies, older volunteers participated in small group exercise sessions led by trainers. The goal isn't a perfectly toned stomach or extraordinary feats of strength. Instead, participants used different types of weights or adapted exercises as needed to use their own body weight. When participating in muscle training, very important molecular chains that transmit signals between cells are affected and these changes persist in the body for hours after exercise, thereby creating a positive effect. extreme and cumulative in nature.

Does muscle training prevent aging-related obesity?

While muscle training is great for healthy older adults, what about those who are overweight or obese? Scientists found that incorporating weightlifting into an exercise and dietary intervention for older adults with obesity produced better results than diet or exercise alone. simple rhythmic exercise.

Many people still don't understand that older adults with obesity can also be frail, creating a vicious cycle of mobility and loss of independence as age and weight increase. Accordingly, obese people need more muscle to carry their body weight and as they get older, the body cannot compensate by creating more muscle, so obese people with sarcopenia is a very serious problem. terrible. An intervention designed to target this population is called a prolonged exercise regimen. When trying to lose weight through diet and exercise, obese people are at increased risk of losing lean muscle mass and bone density, both of which are important for daily activities and preventing falls. . At that time, exercises to increase muscle strength will play an important role. Scientists confirm that the combination of a healthy diet, aerobic exercise and muscle training with resistance exercises will be effective in reversing frailty in adults. obese age.

Resistance training is an important part of building muscle and limiting muscle loss. In addition, to prevent signs of aging as well as muscle loss, elderly people should be advised to use health protection foods containing the ingredient Nicotinamide Mononucleotide . This is a precursor enzyme of Coenzyme NAD that plays an important role in blood circulation and metabolism, helping the body avoid disease or the effects of aging very effectively.