A longevity expert says you should do this type of exercise in your mid-40s to slow down aging.
Everyone ages slowly over time, right? Well, maybe not. New longevity research from Stanford University has revealed two distinct periods in our lives when the aging process accelerates – one around age 44 and the other around age 60.
Fortunately, geneticist and senior author of the study, Professor Michael Snyder PhD, says exercise can help reduce these spikes—and it’s never too late to start.
An observational study, recently published in the journal Natural Agingtracked molecular signs of aging among 108 participants (men and women) aged 25 to 75 for up to seven years, and observed changes in the way the body functions it in these times in our lives.
First, lipid and alcohol metabolism slows down and the risk of heart disease increases during the transition in the 40s. Second, the regulation of the immune system and, again, carbohydrate metabolism changes during the transition in the 60s.
“The 60s we were looking forward to,” Snyder says Fit&Well. “We know that the immune system decreases. That’s why you get the vaccine. We know that the loss of muscle mass is accelerated, known as sarcopenia. The skin changes. We also found changes in the function kidney function, bladder function, carbohydrate metabolism, heart disease.
“What we didn’t expect was the change in the 40s. We saw skin and muscle changes again, but we also saw lipid changes. [increases in bad cholesterol]increasing fat mass, and changes alcohol and caffeine metabolism.”
Another theory, he says, is that people become more sedentary in their 30s, which can catch up to them in their 40s. They may not be eating and sleeping as well as they could.
Most of these changes in the 40s are avoidable, or at least “probable”, says Snyder. “Keep an eye on your cholesterol and lipid levels, for example. And maybe have one drink of alcohol when you go out.”
But, he says, the most effective step you can take to reduce these signs of aging—both as you approach your 40s and 60s—is to start strength training.
“You want to keep your muscles there for the rest of your life because they actually produce a lot of hormones that are very good. They call them mitokines or exerkines, these molecules that are very good for you.”
Snyder, who recently turned 69, has himself been the subject of a research experiment for the past 14 and a half years and switched from running to resistance training in the past seven years to help increase and maintain muscle mass.
“I do strength training for about 45 minutes a day,” says Snyder. squats. I lift a lot of weights so it helps build a lot of strength.”
That approach, supported by a balanced diet, helped him gain 10lb of muscle mass. Another exciting side effect of more exercise as you get older is appetite suppression, which can help you manage your weight, he adds.
“Obviously you don’t want to overdo it and you may need to lift a bit more light weights in your 50s and 60s compared to your 30s and 40s, but you need to stay active throughout life. I’m a big believer in that,” he says.
Now this latest research has strengthened Snyder’s belief that everyone can do to maintain their fitness as they age, especially strength training. “Don’t underestimate yourself when you get to your 80s,” he says. “That’s bad advice. Keep hustling.”
Follow this longevity expert’s rules for healthy aging
- Stay active every day. Include some form of high-impact exercise, such as walking or running.
- Build in 20-30 minutes of muscle-strengthening exercise a day, such as Pilates or strength training with resistance machines or free weights.
- Focus on multi-joint movements that target multiple muscle groups and joints, such as squats, deadlifts, lunges, overhead presses and pull-ups.
- Cut back on alcohol in your 40s and again in your 60s, when the body’s ability to process alcohol declines.
- Don’t be complacent as you get older. You can change the weight you lift and the duration of the sessions, but stick to strength training to maintain your health.
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