25-37 years old
Muscle training boosts metabolism
The metabolism is the engine of the body. They burn the food and convert it into energy. About 60% of metabolic energy goes into keeping the body’s vital functions going – at rest.
This is called resting metabolism, and after the age of 25 it declines.
The reason is, among other things, to be found in atrophied muscles that burn less energy than before.
A slower resting metabolism results in slower calorie burning and an increased risk of fat storage. It also reduces the energy available for the immune system, organs, muscles, etc.
The muscles are energy intensive, even when they are not in use. Strength training can therefore keep resting metabolism at a higher level.
Other forms of exercise, such as running, are not nearly as effective as the increase lasts for a limited time and does not alter resting metabolic rate.
Fruits and vegetables prolong the life of the bones
The bones gradually begin to deteriorate after forty. This is because the decomposing cells are now more active than the building cells.
The phenomenon is called osteoporosis and increases the risk of bone fractures. But it is quite possible to give the bones a helping hand.
The results of a large Chinese study show a clear correlation between vegetable consumption and higher bone mass and a lower risk of fractures in people aged 40-75.
The effect is mainly caused by certain plant substances that have a positive effect on the metabolism of the bone-building cells.
They will be active longer and thereby reduce osteoporosis.
7 types for the bones
- Broccoli
- Carrots
- Cantaloupe melons
- Brussel sprouts
- Kale
- Spinach
- Pumpkin
This is how you change the trend:
Fruits and vegetables alone are not enough to reduce osteoporosis. In addition, it is necessary to exercise to keep your bones healthy and to regularly get enough vitamin D and calcium.
60-74 years old
Training improves memory
Oblivion really takes hold in the sixties. Due to less oxygen flow to the brain, more and more brain cells die and this is seen in significantly poorer memory and other brain functions.
However, it is possible to regain some of the lost brain power with hard training.
In a study of two age groups—under 30 and over 65—participants were given a 12-week training program that included intermittent resistance training on exercise bikes, strength training with weights, or a combination of the two.
In those over the age of 65, the ability of cells to absorb oxygen increased by 69%.
The ability to absorb oxygen also increased in the younger group, but only by 49%.
75-84 years old
Swim for your immune system
At the age of 80, the immune system’s production of B- and T-cells decreases significantly. The immune cells create essential defenses and are of the utmost importance when the body has to defend itself against infections and invasions by microorganisms.
But when the legions of immune cells retreat, hyperactivity rushes to other parts of the immune system.
Chronic inflammation, even without the slightest sign of infection, often causes serious problems in people 75 years of age or older, and the inflammation plays a major role in incurable age-related diseases such as Alzheimer’s, type 2 diabetes, and cardiovascular disease.
Research shows, however, that old people who practice gymnastics and swimming suffer less from such diseases.
High consumption of vegetables with anti-inflammatory substances also strengthens the immune system.
This is how you change the trend:
Inflammation can be reduced by physical activity, especially swimming and gymnastics. A high consumption of vegetables with antioxidants and anti-inflammatory substances works in the same direction.
85+ years old
Strength training doubles strength
Around the age of 85, half of the muscle mass is gone and chronic diseases await. More than 70% of people over the age of 85 have difficulty walking.
Osteoarthritis and osteoporosis will become so common that the trend could be compared to an explosion. But it is still possible to help the weak muscles and bones.
This was proven by a study of 100 men and women in a retirement home. The average age was 87 years.
All participants had lean muscle mass, which increases the risk of falls and other accidents.
The participants were put into leg strength training three times a week for ten weeks. After that, muscle strength had increased by 113%. Walking speed increased by 12% and everyone found it easier to walk up and down stairs.
In addition, mass in the femurs had increased by 3% during the ten weeks of the experiment.
