Most of us know, that as we age, we can expect to lose muscle mass. We may not like that fact, but we recognize it to be true. Once we get past the age of about 30, testosterone production in men begins to slow down. This, combined with other factors, contributes to muscle loss at a rate of 1-2% per year.
Researchers have recently found that our ability to produce muscle suffers from two sides. The first comes in the form of reduced ability to produce muscle. As we age, we simply don’t produce muscle as fast. But wait! There’s more. As we get older, blood flow slows down, so we don’t deliver nutrients as efficiently either.
Fortunately, there’s at least some hope. We know that strength training is effective at increasing blood flow throughout the body. In a related study, scientists measured the impact of strength training on blood flow. They found that strength training drastically increases the flow rate of blood in people over the age of 65. This should translate into more efficient delivery of nutrients, which will help improve muscle production. We also know that strength training increases testosterone production, bone density, and muscle production.
It gets better. There is yet more proof of the benefits of exercise for all age groups. Another recent study showed how people over the age of 70 can benefit from adding exercise to their daily routines. Participants between the ages of 70 and 88 that were active at least 4 hours per week showed substantial reductions in mortality, a reduced likelihood to suffer injuries, and were more likely to be independent. The best thing about this study was that even those who weren’t active before the study showed benefits.
Why does this matter?
One of the greatest sources of injuries for older Americans is falls and slips. Developing greater muscle mass and fine muscle control is one of the best ways to reduce the risk of these types of injuries.
Resources
