In a world in which life expectancy continues to increase, our pending issue is to achieve improve the quality of life of the elderly. That is why there are many people over 60 years of age who decide to start with an exercise routine that relies primarily on daily walking.
Although it is a highly recommended cardio activity at these ages, a new study has shown that to maintain bodily function and independence during old age, more intense training is needed: strength training with weights.
And, according to a new study from the Center for Healthy Aging at the University of Copenhagencombating that natural process of decline that usually brings associated back pain, knee pain or difficulties getting out of a bed or chair and that begins before turning 40, requires a connection between our muscles and our nervous system.
Weight training, also for neurons
Thus, the study concludes that weight training can ensure that nerves and muscles continue to work togethereven in old age. Casper Sondenbroe, one of the researchers behind the new study, explains the importance of these findings, which focus on motor neurons.
«Previously, researchers had not been able to show that weight training could strengthen the connection between motor neurons and muscles. Our study is the first to present findings that suggest this is the case,» says Sondenbroe, thus pointing out that a gap in scientific knowledge has been filled.
Weight training as a protective shield
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According to the Danish study, intense training acts as a vital shield for the motor system. «Our study shows that weight training can strengthen the connection between the nerves of the spinal cord and the muscles. «This will protect the body’s functional ability and reduce the risk of death of motor neurons in the spinal cord, which is key to having a well-functioning body,» Sondenbroe details.
To verify this, a group of men around 70 years old participated in the study, doing weight training. 3 times a week for 4 months. Participants demonstrated significant improvements in both muscle size and overall fitness already halfway through the project.
This shows that while weight training cannot completely stop the gradual weakening of muscles and nervous disconnection, yes it can drastically slow down its development.
It’s never too late to start
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One of the most encouraging conclusions is that it is never too late to encourage this type of exercise and the body can continue to benefit from weight trainingeven if it starts at an advanced age.
In fact, the expert encourages older adults to do so: «The study shows that, even if you start late in life, you can still make a difference. Of course, the earlier you start, the better, but It’s never too late, even if you’re 65 or 70«.
More years with quality of life
However, the ideal recommendation remains to start building strength «reserves» at younger ages to gain an advantage as the body ages.
The final objective of the research It’s not just adding years to life, but making sure those years are of high quality. «If your life is increased by five years of reduced functional capacity, I’m not so sure you’ve gained anything. Those extra years should be characterized by well-being,» Sondenbroe concludes.