non-linear and seem to be only loosely connected to an individual ’ s actual age . Within an age group , you may find people who are healthy and young while others are sick and frail . This is because there are a multitude of factors that affect ageing -- genetics , one ’ s physical and social environment , diet , sleep , mental health , physical activity , disease , and lifestyle factors , to name a few .
One of the biggest results of ageing is muscle loss , also known as sarcopenia . Dr John E Morley , a geriatric medicine specialist explains that sarcopenia is to muscle what osteoporosis is to bone . A decline in muscle mass not only impacts your physical appearance but leads to reduced function , independence , cardiorespiratory fitness , and quality of life . Typically , the decline begins around the age of 40 with approximately one percent strength loss occurring every year . This accelerates after the age of 70 , resulting in loss of as much as 50 percent of total muscle . Poor diet and inactivity can further increase the rate of decline .
The silver lining is that these changes can be overcome irrespective of your age or fitness level ! Research has shown reversible changes in individuals even in their nineties . As a result of extensive research on identifying the exact cause and mechanism of muscle mass loss , in recent years we ’ ve been able to establish that it has a strong link with mitochondrial dysfunction , a component of human cells . Endurance training in older adults has been shown to improve mitochondrial adaptations , while resistance exercise programmes increase mitochondrial capacity , restoring a youthful gene expression profile that makes you look and feel younger . Though these changes don ’ t occur to the same extent as they do in younger individuals , they still produce significant changes in function and energy level .
So what type of exercise routine will produce maximum benefits ?
This is a highly debatable topic and many controversial opinions exist . The American College of Sports Medicine recommends a multi-component exercise programme incorporating endurance and strength training resulting in at least 30 minutes of physical activity five days a week . Endurance exercise improves your body ’ s aerobic system , which in turn reduces body fat , decreases blood sugar levels , lowers cholesterol , improves sleep , counters anxiety and depression , and improves reflex time . Strength training targeting all major muscle groups increases your muscle to fat ratio and bone mineral density while decreasing inflammation . It also improves your metabolism , balance , coordination , and posture .
When starting a new programme , it ’ s important to set realistic expectations . Even though the dramatic effects of exercise have been clearly outlined , it ’ s also helpful to understand that it takes time for these results to materialise . With any new training programme , a period of at least 6-8 weeks of regular
Strength training increases muscle to fat ratio and bone mineral density
exercise is required for the body to start adapting to the new load . Also , keep in mind that , although exercise is essential , it ’ s only one of the factors impacting ageing . As you begin a new exercise programme , you should pay attention to other lifestyle factors as well . For example , consuming a balanced healthy diet with suitable levels of protein is important as you increase your energy expenditure .
By now , you ’ ve likely gathered that exercise is not a miracle cure for ageing . Having said that , although it cannot entirely reverse the effects , it can definitely slow it down and allow you to feel and function younger . If you would like to restore that youthful energy that you once had , it might be time to seriously consider starting a training programme . Getting the all clear from your doctor to safely exercise would be the first step . After that , working with a qualified physiotherapist or trainer is highly recommended to ensure you ’ re exercising at the appropriate intensity with proper technique to prevent any injuries . n
Kanika Sabhani is an Australian-educated physiotherapist currently practicing in Canada . With a background in exercise science , her special interests lie in pediatrics and neurology . Currently , she practices in a community clinic treating a wide variety of injuries across all ages . Sabhani ’ s passion is in empowering people with the knowledge to take control of their own rehab , promoting health awareness , and advocating for the profession .
By now , you ’ ve likely gathered that exercise is not a miracle cure for ageing . Having said that , although it cannot entirely reverse the effects , it can definitely slow it down and allow you to feel and function younger
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