Research suggests that muscle-strengthening exercises should be part of an older person’s weekly physical activity routine
Activities that strengthen muscles, such as weight lifting, should be part of an older person’s weekly exercise routine, a new study suggests.
US researchers found that people who did both cardio and weight training were more likely to live longer than those who only did one or the other.
But you don’t have to go to the gym – it’s also worth carrying heavy shopping bags, digging in the garden, and doing Pilates.
Both types of activities are indicated according to the current recommendations.
The NHS, the UK’s public health system, advises adults over the age of 65 to be physically active every day and to take activities to improve strength, balance and flexibility at least twice a week.
He also recommends at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity if you are already active.
muscle is important
Increasing their heart rate regularly has been known to make people fitter and healthier, as well as helping to extend their lives.
But little is known about the effects of weight lifting or muscle strengthening exercises on people’s lifespan.
The American study, published in the British Journal of Sports Medicine, asked more than 150,000 people between the ages of 60 and 70 what their routine exercises were and then followed them.
The researchers found that participants who did the recommended 150 minutes of moderate exercise per week lived longer than those who did not, but those who combined regular aerobic exercise with muscle-strengthening activities once or twice a week did. they did even better.
They had a 47% lower risk of dying from any cause except cancer in the next nine years, compared to those who were not active.
Doing weight lifting alone reduced the risk by up to 9-22% and aerobic exercise alone by 24-34%.
Examples of aerobic exercises, which pump the heart and lungs, include brisk walking, running, cycling, and swimming.
The study also found that women benefited more from weight lifting than men.
The research team, from the National Cancer Institute of Maryland and the University of Iowa, both in the United States, explained that muscle-strengthening exercises can make the body leaner and bones stronger, leading to a healthier life. in old age.
“Our finding that mortality risk appears to be lower for those who have practiced both types of exercise provides strong support for current recommendations for aerobic and muscle-strengthening activities,” said study author Jessica Gorzelitz.
“Older people would likely benefit from adding weight lifting exercises to their physical activity routines.”
The study focused only on weights, but the researchers say other types of exercises, such as pushups, squats, and pilates, also apply.
According to the NHS, muscle strengthening activities can include:
- Carry heavy shopping bags;
- Yoga;
- Pilate;
- Tai Chi;
- Weightlifting;
- Exercise with resistance bands;
- Do exercises that use your own body weight, such as push-ups and sit-ups.
- Heavy gardening.
The study, while large, was observational and failed to show that it was weightlifting that made people live longer. It also depended on whether the participants remembered, at a given moment, how much exercise they had done the previous year.
However, the researchers tried to eliminate other factors that could have influenced the outcome, such as education, race and ethnicity, but still found the same result.
– This text was published in https://www.bbc.com/portuguese/geral-63058329
+The best content in your email for free. Choose your favorite Earth Newsletter. Click here!
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
