Aging is a complex process that has long been associated with a decline in physical function and an increase in fat accumulation. Recent research suggests that exercise may be a powerful tool in reversing some of these age-related changes.
The Role of Exercise in Reversing Age-Related Changes
One study published in the Journal of the American Geriatrics Society found that older adults who engaged in regular exercise experienced a significant reduction in body fat and an increase in lean muscle mass. The researchers noted that this was particularly true for participants who engaged in a combination of aerobic and resistance training exercises.
Another study, published in the Journal of Applied Physiology, found that exercise can also help to improve insulin sensitivity and reduce the risk of age-related chronic diseases, such as type 2 diabetes and cardiovascular disease.
Specific Exercise Recommendations for Older Adults
The American College of Sports Medicine recommends that older adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week, as well as two to three sessions of resistance training per week. They also suggest that older adults incorporate exercises that challenge their balance and flexibility, such as yoga or Tai Chi.
By following these exercise recommendations, older adults may be able to maintain their physical function, reduce their risk of chronic disease, and improve their overall health and well-being.