Unfortunately, the medicine strength training is prescribed too rarely
An overwhelming amount of research shows that strength training is a very powerful weapon to fight the ravages of time. By regularly lifting relatively heavy things, we can counteract the loss of muscle mass, strength and functional ability that can otherwise negatively affect our quality of life and health.
There are several interacting causes for these losses of both muscle mass and strength as we age.
As you get older, muscle protein synthesis declines. It no longer responds as well to activity or food intake. A young person forms more new muscle protein than an old person. The impaired muscle protein synthesis causes muscle function and quality to deteriorate over time, leading to faster loss of strength. Lower muscle strength is also linked to a higher risk of dementia.
Chronic inflammation is linked to increased mortality and is probably also a driving cause of poorer muscle quality. Older people often have elevated levels of inflammatory cytokines. They contribute to many unpleasant effects, ranging from increased cancer risk to muscle wasting.
Physical inactivity. As we get older, we often move less and less. Muscles that are not used atrophy. At first, it has no particularly noticeable adverse effects on our quality of life. The older we get, the more dependent we become on our muscles for an active life. Inactive elderly people are at twice the risk of disability compared to those who reach general recommendations for physical activity. Impairments that prevent them from moving as they wish.
Of all the factors that negatively affect the quality of life as an older (+40) person, you can influence one of the most important, namely physical inactivity. The most effective way to activate the musculature so that it maintains its quality and function into older age is strength training.
By exercising regularly, it is not only possible, but quite easy, to positively influence a wide range of age-related health parameters, some of them described below.
In inactive people, fat finds its way into the muscles, settles between the muscle fibers and negatively affects the muscle's ability to function. Physical activity with strength training at the top basically prevents this intramuscular fat storage completely.
Physical performance is greatly improved by strength training, especially if the starting position is untrained. This does not refer to sporting achievements, but to something much more important. The ability to function in everyday life and be able to take care of oneself without having to rely on others. Or having to refrain from activities that require muscle strength.
Strength training and other strenuous activities are one of the best ways to improve and maintain your bone density. Bone density is a measure of how much mineral mass the skeleton consists of. The lower the bone density, the greater the risk of fractures. Fractures in older age can be absolutely devastating, and strength training helps keep bones strong.
Strength training improves metabolic health and insulin sensitivity. A good insulin sensitivity counteracts age-related glucose intolerance and protects against diabetes.
Exercise reduces the risk of cancer.
Strength training keeps you healthy. Most chronic diseases are more common the older we get. Strength training cannot prevent us from being affected by some of them, but is a documented effective method to reduce the risk. If we are still affected, strength training can help us keep them in check and can be included as part of the treatment.
Quality of life! Strength training provides a functioning body, and a functioning body provides a better quality of life.
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