A study shows that muscle-building activities—such as weightlifting—should be part of a weekly exercise program for older people.
U.S. researchers found that people who do both aerobic and muscle exercises are more likely to live longer than those who do just two.
But you don't have to go to the gym - carrying heavy shopping bags, digging holes in the garden, and Pilates all count.
The current recommendations recommend these two types of activities.
NHS It is recommended that adults over 65 years old exercise daily and exercise at least twice a week to enhance strength, balance and flexibility.
It also recommends at least 150 minutes of moderate-intensity activity per week, and 75 minutes of high-intensity activity if you are already active.
Muscle is important
As we all know, regularly increasing the heart rate can make people healthier, healthier, and help prolong their lifespan.
But little is known about the impact of weightlifting or muscle strengthening exercises on people's lifespan.
This American study published in the British Journal of Sports Medicine tracks more than 150,000 people in their 60s and 70s who were asked about their exercise habits.
Researchers found that people who performed the recommended 150 minutes of moderate exercise each week live longer than those who did not — but those who did regular aerobic and muscle-strengthening activities one or two times a week live better.
They had a 47% lower risk of dying from any cause other than cancer than people who did not exercise at all.
Weight lifting alone can reduce the risk of 9-22%, and aerobic exercise can reduce the risk of 24-34%.
Aerobic exercises that make the heart and lungs beat include brisk walking, running, cycling and swimming.
The study also found that women benefit more from weightlifting than men.
A team of researchers from the National Cancer Institute in Maryland and , University of Iowa , explained that muscle strengthening exercises can make the body thinner and stronger bones, allowing older people to live healthier lives. "We found that people participating in both sports seem to have the lowest risk of death, which provides strong support for current recommendations on aerobic and muscle-strengthening activities," said Dr. Jessica Gozelitz, author of the
study. "Olders may benefit from adding weight lifting exercises to their sports activities." Their study focused only on weight, but the researchers said other types of exercises could also play a role, such as push-ups, squats, bobby and Pilates.
According to the NHS, muscle strengthening activities can include:
Carrying a heavy shopping bag
Yoga
Pilates
Tai Chi
Weightlifting
Use resistance band
Use your own weight for push-ups and sit-ups and other exercises
Heavy gardening, such as mining and shovel
Although this study is very large, it is only observational and cannot prove that weightlifting can make people live longer. It also relies on participants to remember how much exercise they have performed once in the past year.
However, the researchers did try to remove other factors that might affect the outcome, such as education, race, ethnicity, and ethnicity, and still found the same results.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-