All articles tagged with #muscle mass
Grip strength is a reliable indicator of overall health and longevity, declining naturally with age but can be maintained or improved through resistance training and daily activities. Regular assessment with dynamometers helps monitor progress, and maintaining strong grip strength is linked to reduced risk of frailty and mortality.
A study suggests that building muscle through strength training and reducing visceral fat can help maintain a younger, healthier brain as we age, highlighting the importance of resistance exercise for cognitive health in middle age.
A fitness trainer emphasizes the importance of building and maintaining muscle mass as a natural and effective way to regulate blood sugar and prevent or manage diabetes, especially in India where the disease is prevalent. Muscle tissue can absorb glucose even without insulin, making strength training and a protein-rich diet crucial components in combating diabetes. The article highlights the need for increased physical activity and balanced nutrition to address the rising diabetes epidemic.
The article emphasizes the importance of adapting exercise routines as we age, recognizing physical changes such as decreased muscle mass and joint health, and avoiding over-exercising or ignoring pain. Experts recommend flexible, realistic approaches to maintain health and prevent injury, while cautioning against societal pressures and misconceptions that promote unrealistic expectations of youthful vitality at any age.
A woman in her 60s shares her journey of focusing on strength training to rebuild muscle after surgeries and aging, emphasizing the importance of consistent movement, adapting exercises, and maintaining a positive attitude to stay active and healthy into old age.
Strength training is a scientifically supported method to combat age-related muscle loss, improve physical and mental function, and promote longevity. Starting with simple, consistent workouts just twice a week can lead to significant health benefits, including better balance, strength, and disease prevention, making it a highly accessible and effective exercise for aging well.
The article highlights five key anti-aging exercises—squats, planks, lunges, push-ups, and glute bridges—that help build muscle, increase bone density, improve balance, and reduce fall risk for those over 60, emphasizing the importance of strength training in aging healthily.
A year-long study shows that kettlebell training twice a week can significantly improve muscle strength, increase muscle mass, reduce inflammation, and enhance physical function in older adults, demonstrating that it's never too late to start resistance training for health benefits.
Weighted vests have gained popularity for their potential benefits in maintaining bone density and muscle mass as people age, especially among influencers and fitness enthusiasts, but their actual effectiveness remains to be fully validated.
Staying properly hydrated is the top overlooked habit essential for maintaining and building muscle mass, as water supports protein synthesis, nutrient delivery, muscle contractions, and recovery. Experts recommend drinking enough water throughout the day, especially around workouts, and incorporating water-rich foods to optimize muscle health. Proper hydration, along with adequate nutrition, sleep, and exercise, is crucial for muscle maintenance.
A doctor warns that using Ozempic for weight loss may cause significant long-term health issues, including muscle loss, decreased immunity, and reduced longevity, emphasizing the need for caution and professional guidance. The drug, originally for type 2 diabetes, has gained popularity for weight loss but poses serious risks according to recent expert opinions and simulations.
Dr. Eric Topol, a 70-year-old cardiologist, emphasizes the importance of strength training at least three times a week for healthy aging, which has significantly improved his fitness and strength, highlighting its benefits in maintaining muscle mass, bone density, and reducing fall risk among older adults.
As life expectancy increases, maintaining muscle mass is crucial for extending healthspan and ensuring quality of life in older age. Sarcopenia, the decline in muscle mass and strength, poses significant health risks, including loss of autonomy and increased disease susceptibility. Research suggests that resistance exercise and higher protein intake can mitigate muscle loss and improve metabolic health, helping to align lifespan with healthspan and maintain independence in aging populations.
Creatine supplements, popular for enhancing athletic performance, are now being recognized for additional health benefits, including improving cognitive function and alleviating menopause-related brain fog. While creatine can boost muscle strength and recovery, it also shows promise in enhancing memory, particularly in older adults, and improving mood and cognition in perimenopausal women. However, individuals with kidney or liver issues should avoid creatine, and older adults should consult a doctor before use. Vegetarians and vegans may benefit from supplementation due to lower natural creatine levels.
Experts suggest that resistance training, such as weight lifting, is highly beneficial for maintaining strength, flexibility, and endurance as we age. It can slow aging, increase muscle mass, and improve bone health, especially in older adults. Regular resistance training, ideally two to three times a week, is recommended, and it can be done using weight machines, free weights, resistance bands, or body weight exercises. Consulting a medical doctor and possibly a trainer is advised before starting.