Healthier Aging - What Strength Training Can Do For You
There are people who maintain astonishing levels of strength and endurance into old age. How is that possible?
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An American research project has been studying the effects of strength training for over 40 years and has found that it not only improves mobility (by maintaining muscle mass) in older people, but also increases the healthy life years can lead. We have summarized the results of this study and the advice derived from it on how to maintain or improve muscle strength in old age in this article.
Muscle mass: You either use it or you lose it
Age-related mobility restrictions are a fact of life for many older people. Studies have shown that around 30% of people over 70 years of age have difficulty walking, standing up, or climbing stairs. Mobility restrictions not only make everyday activities difficult, but are also associated with higher rates of falls, chronic illnesses, home admissions, and mortality.
One of the main reasons for loss of physical capacity in old age is age-related loss of muscle mass and muscle strength, the so-called sarcopenia. Normally, muscle mass and muscle strength increase continuously from birth and reach their peak around the age of 30 to 35 years. After that, muscle strength and performance decline slowly and linearly, then faster for women aged 65 and over for men aged 70 and over.
These findings come from the National Institute on Aging (NIA) Baltimore Longitudinal Study of Aging (BLSA) — the longest-running study of human aging — which introduced a series of simple tests to measure mobility and muscle performance decades ago. These tests measure a person's balance, walking speed, and ability to get up from a chair five times, and then rate them on a scale of zero to four.
What is sarcopenia?
Derived from the Greek words sarx (meat) and penia (loss), sarcopenia is defined as a decrease in muscle mass, strength, and function. It is commonly associated with older adults, but some forms of sarcopenia can also affect middle-aged people. There is a link between sarcopenia and fatigue, weakness, reduced energy, and difficulty standing, walking, and climbing stairs. Sarcopenia is more common in people with chronic conditions and may increase the risk of falls, broken bones, other serious injuries, and premature death. Unhealthy diet and lack of exercise can increase the likelihood of developing sarcopenia.
What can be done
However, loss of strength and performance in old age can be significantly slowed down by an active lifestyle. Even though time cannot be completely stopped, it is possible for many older people to increase their muscle strength through physical activity, which can help maintain their mobility and independence into old age.
Researchers who study the science of physical exercise are often also advocates of activities that add an additional challenge to our daily routine, such as turning an ordinary walk into “rucking”, i.e. wearing a weighted vest or a heavy backpack. An important key to understanding the different responses to physical activity is knowing how and why our bodies change as we age. And perhaps even more important: How and why these changes can differ from person to person.
With increasing age, functional and biological limitations arise, which can affect endurance, maximum strength and fitness. Some of these restrictions may be slowed by an athletic lifestyle, including weight training. However, there are also genetic and environmental components that influence how people respond to physical challenges and exercise.
The science of power
To understand how important maintaining muscle mass is, it is important to know what goes on in the body when training muscles.
Strength training (also known as resistance training) is different from aerobic exercise such as running, cycling, or walking. One form of resistance training is weightlifting, either with machines or with free weights. Other types include using medicine balls, resistance bands or doing exercises with your own bodyweight such as push-ups, squats, or yoga. Resistance training requires our muscles to contract to lift a heavy object against gravity.
The more weight we lift, the faster our body uses up its stores of adenosine triphosphate (ATP), a molecule that supplies cells with energy. When we lift weights or do other strenuous exercise, our ATP stores are replenished through a complex, coordinated metabolic and chemical reaction that runs cascades throughout the body. This process also triggers short-term chemical changes in the DNA of muscle tissue, which in turn contribute to better coordination with certain proteins that support sugar and fat metabolism.
Can weight training help prevent obesity in old age?
Weight training is good for otherwise healthy older people, but what about overweight or obese older people? Another study supported by NIA has shown that integrating weight training into an exercise and diet program for older adults with obesity produces better results than dieting or aerobic exercise alone.
“Obese people need more muscle mass to support their body weight,” explains a researcher. “As they get older, they can't make up for it by building muscle mass, and sarcopenic obesity occurs, the worst of all cases.
“Resistance training is the most important component because it builds muscle and decreases loss of muscle mass,” he says. “As the ratio of body mass to muscle becomes more positive, participants lose more fat than muscle, which significantly improves relative sarcopenia.” The combination of the two types of training had complementary effects, so that they were better together than individually.
A big reward for the study leader and his team is watching how participants achieve and maintain positive change. Some volunteers have even exceeded the goal of 10% weight loss and lost up to 20% of their body weight. Losing weight and building muscle not only makes them feel better, it also makes them more independent and mobile.
Alternatives to weight training
In previous studies that looked at how to prevent bone loss associated with weight loss, researchers found that although resistance training helps participants lose weight and improve physical fitness, it is difficult for them to sustain the training over the long term. Although it is not a substitute for traditional strength training, it is now being investigated whether wearing a weighted vest during the day can prevent the loss of bone density that often accompanies weight loss.
The participants wear the weighted vests, which have pockets with small weights sewn into them and which are worn under clothing, for eight hours a day and also complete a 12-month weight loss program. If a participant loses a certain amount of body weight, the same amount is put back into the vest. In this way, even when excess body weight is lost, the skeleton is stressed, preventing a damaging loss of bone density that can increase the risk of bone fractures.
How to stay strong in daily life
It is undeniable that our ability to respond to movement declines as we age. Even seemingly superhuman professional athletes who win championships well into their 40s no longer have the same physical response to exercise at the age of 70 as when they were 30 or even 40 years old. So what is the basic, realistic advice for staying strong and agile as you age?
Know what to expect
First and foremost, you shouldn't try to compare yourself with younger people. Everyone is unique and everyone ages differently. The body of a 50-year-old is different from that of a 20-year-old, and a 60-year-old is different from an 80-year-old. Older people cannot all be pigeonholed up. Ageing starts at birth and throughout our lives, exercise is very important to prevent illness and injuries. Movement, strength, and balance exercises are important at any age, but everyone's expectations must be adjusted.
Move mindfully
Low bone density and reduced muscle strength are associated with an increased risk of falls and fractures. Exercises that combine mindfulness with balance and movement, such as tai chi and yoga, can improve strength in these areas and help prevent falls and fall-related fractures.
Integrate movement into everyday life
Not everyone likes online classes or has the time (and money) to hit the gym. However, exercise can be incorporated into everyday life by simply walking more - e.g. not parking the car directly in front of the destination, but two blocks away; going for a walk after lunch or dinner; doing shopping on foot (carrying the shopping bag also improves grip) or taking short breaks of movement or stretching in the office every 20-30 minutes and trying to use all muscles.
It has to be fun
It is important to find activities that you enjoy doing and that are fun, because that is the only way to do them in the long term. Many things count as exercise: It doesn't always have to be running, going to the gym or cycling on an exercise bike, it can also be dancing, gardening or housework.
Set realistic goals
Everyone is different and there is no one size fits all. Nevertheless, it is important to set realistic goals. A good goal is 150 minutes of moderate physical activity per week, but less exercise also has benefits. Older adults should try weight training once or twice a week.
The main thing is to move
Any physical activity is better than none at all. Even a few minutes a day is important, and small changes lead to big improvements.
References
- NIA Baltimore Longitudinal Study of Aging (BLSA) Data Science Consulting. (n.d.). HigherGov. https://www.highergov.com/contract-opportunity/nia-baltimore-longitudinal-study-of-aging-blsa-d-75n95023r00051-r-af5a3/
- Tian, Q., Mitchell, B.A., Zampino, M., Fishbein, K.W., Spencer, R.P. & Ferrucci, L. (2022). Muscle mitochondrial energetics predicts mobility decline in well‐functioning older adults: The Baltimore longitudinal study of aging. Aging Cell, 21(2). https://doi.org/10.1111/acel.13552
- Guralnik, J.M., Simonsick, E.M., Ferrucci, L., Glynn, R.J., Berkman, L.F., Blazer, D.G., Scherr, P.A. & Wallace, R.B. (1994). A Short Physical Performance Battery Assessing Lower Extremity Function: Association With Self-Reported Disability and Prediction of Mortality and Nursing Home Admission. Journal of Gerontology, 49(2), M85—M94. https://doi.org/10.1093/geronj/49.2.m85
- Reid, K.F., Martin, K.D., Doros, G., Clark, D., Hau, C., Patten, C., Phillips, E.H., Frontera, W.R. & Fielding, R.A. (2015). Comparative Effects of Light or Heavy Resistance Power Training for Improving Lower Extremity Power and Physical Performance in Mobility-Limited Older Adults. The Journals of Gerontology, 70(3), 374—380. https://doi.org/10.1093/gerona/glu156
- Miller, R.S., Beavers, D.P., Cawthon, P.M., Crotts, C., Fanning, J., Gerosa, J., Greene, K.A., Kiel, J., Lawrence, E.H., Lenchik, L., Lynch, S., Nesbit, B.A., Nicklas, B.J., Weaver, A.A. & Beavers, K.M. (2021). Incorporating Nutrition, Vests, Education, and Strength Training (INVEST) in Bone Health: Trial Design and Methods. Contemporary Clinical Trials, 104, 106326. https://doi.org/10.1016/j.cct.2021.106326
Publiziert
27.12.2024
Kategorie
Health
Experte
An American research project has been studying the effects of strength training for over 40 years and has found that it not only improves mobility (by maintaining muscle mass) in older people, but also increases the healthy life years can lead. We have summarized the results of this study and the advice derived from it on how to maintain or improve muscle strength in old age in this article.
Muscle mass: You either use it or you lose it
Age-related mobility restrictions are a fact of life for many older people. Studies have shown that around 30% of people over 70 years of age have difficulty walking, standing up, or climbing stairs. Mobility restrictions not only make everyday activities difficult, but are also associated with higher rates of falls, chronic illnesses, home admissions, and mortality.
One of the main reasons for loss of physical capacity in old age is age-related loss of muscle mass and muscle strength, the so-called sarcopenia. Normally, muscle mass and muscle strength increase continuously from birth and reach their peak around the age of 30 to 35 years. After that, muscle strength and performance decline slowly and linearly, then faster for women aged 65 and over for men aged 70 and over.
These findings come from the National Institute on Aging (NIA) Baltimore Longitudinal Study of Aging (BLSA) — the longest-running study of human aging — which introduced a series of simple tests to measure mobility and muscle performance decades ago. These tests measure a person's balance, walking speed, and ability to get up from a chair five times, and then rate them on a scale of zero to four.
What is sarcopenia?
Derived from the Greek words sarx (meat) and penia (loss), sarcopenia is defined as a decrease in muscle mass, strength, and function. It is commonly associated with older adults, but some forms of sarcopenia can also affect middle-aged people. There is a link between sarcopenia and fatigue, weakness, reduced energy, and difficulty standing, walking, and climbing stairs. Sarcopenia is more common in people with chronic conditions and may increase the risk of falls, broken bones, other serious injuries, and premature death. Unhealthy diet and lack of exercise can increase the likelihood of developing sarcopenia.
What can be done
However, loss of strength and performance in old age can be significantly slowed down by an active lifestyle. Even though time cannot be completely stopped, it is possible for many older people to increase their muscle strength through physical activity, which can help maintain their mobility and independence into old age.
Researchers who study the science of physical exercise are often also advocates of activities that add an additional challenge to our daily routine, such as turning an ordinary walk into “rucking”, i.e. wearing a weighted vest or a heavy backpack. An important key to understanding the different responses to physical activity is knowing how and why our bodies change as we age. And perhaps even more important: How and why these changes can differ from person to person.
With increasing age, functional and biological limitations arise, which can affect endurance, maximum strength and fitness. Some of these restrictions may be slowed by an athletic lifestyle, including weight training. However, there are also genetic and environmental components that influence how people respond to physical challenges and exercise.
The science of power
To understand how important maintaining muscle mass is, it is important to know what goes on in the body when training muscles.
Strength training (also known as resistance training) is different from aerobic exercise such as running, cycling, or walking. One form of resistance training is weightlifting, either with machines or with free weights. Other types include using medicine balls, resistance bands or doing exercises with your own bodyweight such as push-ups, squats, or yoga. Resistance training requires our muscles to contract to lift a heavy object against gravity.
The more weight we lift, the faster our body uses up its stores of adenosine triphosphate (ATP), a molecule that supplies cells with energy. When we lift weights or do other strenuous exercise, our ATP stores are replenished through a complex, coordinated metabolic and chemical reaction that runs cascades throughout the body. This process also triggers short-term chemical changes in the DNA of muscle tissue, which in turn contribute to better coordination with certain proteins that support sugar and fat metabolism.
Can weight training help prevent obesity in old age?
Weight training is good for otherwise healthy older people, but what about overweight or obese older people? Another study supported by NIA has shown that integrating weight training into an exercise and diet program for older adults with obesity produces better results than dieting or aerobic exercise alone.
“Obese people need more muscle mass to support their body weight,” explains a researcher. “As they get older, they can't make up for it by building muscle mass, and sarcopenic obesity occurs, the worst of all cases.
“Resistance training is the most important component because it builds muscle and decreases loss of muscle mass,” he says. “As the ratio of body mass to muscle becomes more positive, participants lose more fat than muscle, which significantly improves relative sarcopenia.” The combination of the two types of training had complementary effects, so that they were better together than individually.
A big reward for the study leader and his team is watching how participants achieve and maintain positive change. Some volunteers have even exceeded the goal of 10% weight loss and lost up to 20% of their body weight. Losing weight and building muscle not only makes them feel better, it also makes them more independent and mobile.
Alternatives to weight training
In previous studies that looked at how to prevent bone loss associated with weight loss, researchers found that although resistance training helps participants lose weight and improve physical fitness, it is difficult for them to sustain the training over the long term. Although it is not a substitute for traditional strength training, it is now being investigated whether wearing a weighted vest during the day can prevent the loss of bone density that often accompanies weight loss.
The participants wear the weighted vests, which have pockets with small weights sewn into them and which are worn under clothing, for eight hours a day and also complete a 12-month weight loss program. If a participant loses a certain amount of body weight, the same amount is put back into the vest. In this way, even when excess body weight is lost, the skeleton is stressed, preventing a damaging loss of bone density that can increase the risk of bone fractures.
How to stay strong in daily life
It is undeniable that our ability to respond to movement declines as we age. Even seemingly superhuman professional athletes who win championships well into their 40s no longer have the same physical response to exercise at the age of 70 as when they were 30 or even 40 years old. So what is the basic, realistic advice for staying strong and agile as you age?
Know what to expect
First and foremost, you shouldn't try to compare yourself with younger people. Everyone is unique and everyone ages differently. The body of a 50-year-old is different from that of a 20-year-old, and a 60-year-old is different from an 80-year-old. Older people cannot all be pigeonholed up. Ageing starts at birth and throughout our lives, exercise is very important to prevent illness and injuries. Movement, strength, and balance exercises are important at any age, but everyone's expectations must be adjusted.
Move mindfully
Low bone density and reduced muscle strength are associated with an increased risk of falls and fractures. Exercises that combine mindfulness with balance and movement, such as tai chi and yoga, can improve strength in these areas and help prevent falls and fall-related fractures.
Integrate movement into everyday life
Not everyone likes online classes or has the time (and money) to hit the gym. However, exercise can be incorporated into everyday life by simply walking more - e.g. not parking the car directly in front of the destination, but two blocks away; going for a walk after lunch or dinner; doing shopping on foot (carrying the shopping bag also improves grip) or taking short breaks of movement or stretching in the office every 20-30 minutes and trying to use all muscles.
It has to be fun
It is important to find activities that you enjoy doing and that are fun, because that is the only way to do them in the long term. Many things count as exercise: It doesn't always have to be running, going to the gym or cycling on an exercise bike, it can also be dancing, gardening or housework.
Set realistic goals
Everyone is different and there is no one size fits all. Nevertheless, it is important to set realistic goals. A good goal is 150 minutes of moderate physical activity per week, but less exercise also has benefits. Older adults should try weight training once or twice a week.
The main thing is to move
Any physical activity is better than none at all. Even a few minutes a day is important, and small changes lead to big improvements.
Experte
Referenzen
- NIA Baltimore Longitudinal Study of Aging (BLSA) Data Science Consulting. (n.d.). HigherGov. https://www.highergov.com/contract-opportunity/nia-baltimore-longitudinal-study-of-aging-blsa-d-75n95023r00051-r-af5a3/
- Tian, Q., Mitchell, B.A., Zampino, M., Fishbein, K.W., Spencer, R.P. & Ferrucci, L. (2022). Muscle mitochondrial energetics predicts mobility decline in well‐functioning older adults: The Baltimore longitudinal study of aging. Aging Cell, 21(2). https://doi.org/10.1111/acel.13552
- Guralnik, J.M., Simonsick, E.M., Ferrucci, L., Glynn, R.J., Berkman, L.F., Blazer, D.G., Scherr, P.A. & Wallace, R.B. (1994). A Short Physical Performance Battery Assessing Lower Extremity Function: Association With Self-Reported Disability and Prediction of Mortality and Nursing Home Admission. Journal of Gerontology, 49(2), M85—M94. https://doi.org/10.1093/geronj/49.2.m85
- Reid, K.F., Martin, K.D., Doros, G., Clark, D., Hau, C., Patten, C., Phillips, E.H., Frontera, W.R. & Fielding, R.A. (2015). Comparative Effects of Light or Heavy Resistance Power Training for Improving Lower Extremity Power and Physical Performance in Mobility-Limited Older Adults. The Journals of Gerontology, 70(3), 374—380. https://doi.org/10.1093/gerona/glu156
- Miller, R.S., Beavers, D.P., Cawthon, P.M., Crotts, C., Fanning, J., Gerosa, J., Greene, K.A., Kiel, J., Lawrence, E.H., Lenchik, L., Lynch, S., Nesbit, B.A., Nicklas, B.J., Weaver, A.A. & Beavers, K.M. (2021). Incorporating Nutrition, Vests, Education, and Strength Training (INVEST) in Bone Health: Trial Design and Methods. Contemporary Clinical Trials, 104, 106326. https://doi.org/10.1016/j.cct.2021.106326
Publiziert
27.12.2024
Kategorie
Health
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