New study shows simple strength workouts slow ageing effects

New Study Shows Simple Strength Workouts Slow Ageing Effects

As we age, our bodies undergo a series of natural changes that can affect our strength, mobility, and independence. While it’s impossible to completely stop the ageing process, a new study suggests that a simple strength workout routine can help older adults maintain their physical abilities and even perform like much younger individuals.

The study, published in the Translational Journal of the American College of Sports Medicine, found that just two days of resistance training per week can have a significant impact on the physical health of older adults. The researchers, from the University of Michigan, worked with a group of 196 adults aged 65-93 who were randomly assigned to either a resistance training group or a control group.

The resistance training group was instructed to complete two 45-minute workouts per week, consisting of exercises such as squats, lunges, leg press, and arm curls. The workouts were designed to be simple and easy to follow, with the goal of improving strength, mobility, and overall physical function.

After 12 months, the researchers found that the resistance training group had significant improvements in their physical function, compared to the control group. They were able to perform daily tasks such as walking, climbing stairs, and getting up from a chair more easily and quickly. They also showed improved balance and coordination, reducing their risk of falls and injuries.

But what’s most impressive about the study is that the older adults who did the resistance training workouts performed like much younger individuals. Their strength and physical function were equivalent to that of adults aged 20-30 years old, who are at the peak of their physical abilities.

So, how does resistance training work to slow down the ageing process? The answer lies in the way it affects our muscles and bones. As we age, our muscles naturally lose mass and strength, while our bones become weaker and more brittle. This can make everyday activities, such as carrying groceries or playing with grandchildren, more challenging and even painful.

Resistance training helps to combat these changes by:

1. Building muscle mass and strength: Resistance exercises stimulate the growth and repair of muscle fibers, which can help to offset the natural decline in muscle mass and strength that occurs with age.
2. Improving bone density: Resistance training can help to strengthen bones by stimulating the production of osteoblasts, the cells responsible for bone growth and repair.
3. Reducing muscle atrophy: Resistance exercises can help to reduce muscle atrophy, the loss of muscle mass and strength that occurs with age.

The benefits of resistance training extend beyond physical function, too. Regular exercise has been shown to have numerous health benefits, including:

1. Improved mental health: Exercise has been shown to reduce symptoms of depression and anxiety, and improve overall mental well-being.
2. Better sleep: Regular exercise can help to improve sleep quality and duration.
3. Increased energy: Resistance training can help to increase energy levels and reduce fatigue.
4. Reduced risk of chronic diseases: Exercise has been shown to reduce the risk of chronic diseases, such as heart disease, diabetes, and some cancers.

So, what can you do to start incorporating resistance training into your routine? Here are a few tips:

1. Start slow: Begin with short workouts and gradually increase the duration and intensity as you become more comfortable.
2. Focus on compound exercises: Compound exercises, such as squats and lunges, work multiple muscle groups at once and are effective for building overall strength and muscle mass.
3. Use lighter weights: Don’t feel like you need to use heavy weights to get the benefits of resistance training. Lighter weights can be just as effective, and may even be easier on your joints.
4. Make it fun: Find a workout buddy or join a fitness class to make exercise more enjoyable and help you stay motivated.

In conclusion, the study’s findings are clear: simple strength workouts can have a powerful impact on the physical health of older adults. By incorporating resistance training into your routine, you can improve your strength, mobility, and overall physical function, reducing your risk of falls and injuries and improving your overall quality of life.

Source:
https://thepfc.club/blogs/news/why-resistance-training-is-a-game-changer-for-older-adults